Welcome to the KDHD Blog, where I share practical ADHD strategies, executive functioning tools, college success tips, and insights for students and families.
Drawing from my experience as a certified ADHD coach, psychology professor, researcher, and former sorority woman, these articles combine science-backed information with real-world strategies that help students navigate school, college, and life with greater confidence.
Drawing from my experience as a certified ADHD coach, psychology professor, researcher, and former sorority woman, these articles combine science-backed information with real-world strategies that help students navigate school, college, and life with greater confidence.
I write about six topics:
1) Executive Functioning & ADHD
2) College Success
3) Greek Life & ADHD
4) Parents & Families
5) ADHD Health & Wellness
6) ADHD Science & Research
If you're looking for a specific topic, scroll down or find the category that fits your interest.
1) Executive Functioning & ADHD
2) College Success
3) Greek Life & ADHD
4) Parents & Families
5) ADHD Health & Wellness
6) ADHD Science & Research
If you're looking for a specific topic, scroll down or find the category that fits your interest.
Executive Functioning & ADHD
It's Not a Lack of Discipline. It's a Lack of Support
August 12, 2025
I often hear from my high school and college student clients that they “just need to be more disciplined” when it comes to studying. Honestly? I’ve caught myself thinking the same thing about my own work.
As ADHDers, we’re quick to believe that the reason we’re struggling is because we’re lazy, inconsistent, or simply not trying hard enough. The myth is everywhere — in classrooms, in conversations with peers, even in our own self-talk: If I just worked harder, I’d be fine.
But here’s the truth: what looks like a lack of discipline is often a lack of support.
Where These “Lack of Discipline” Beliefs Come From
Many ADHD college students have been fed harmful messages for years.
Sometimes it comes from others.
"You just need to focus more.”
“Stop procrastinating and get it done.”
“If you’d stop overthinking, you’d be fine.”
Sometimes it comes from ourselves.
“I should be able to do this on my own.”
“Other people manage it—why can’t I?”
Sometimes it comes from our unrealistic expectations. We set the bar impossibly high, expecting ourselves to operate like neurotypical peers while juggling a brain that processes time, motivation, and task initiation differently.
When we inevitably fall short of these impossible standards, we don’t just feel frustrated — we get dysregulated. And that’s when executive dysfunction hits hardest. Tasks feel bigger, our brains freeze, and the guilt spiral begins.
So, Where Do We Restart?
The shift begins when we replace shame with structure and isolation with support. For ADHD students, especially in college, that means finding a community that understands your brain and works with it, not against it.
1. Surround yourself with people who get it.
Whether it’s a friend group, study circle, or online ADHD community, having people who see you without judgment can change everything. These people become your accountability partners, your cheerleaders, and your reality checks.
2. Try body doubling.
This is one of my favorite ADHD-friendly productivity tools. Body doubling means working alongside another person — in person or virtually — to create a sense of gentle accountability. You’re not telling each other what to do, but their presence keeps you anchored to the task. Suddenly, a paper that felt impossible becomes a little more manageable.
3. Work with an ADHD coach.
ADHD coaching for young adults goes beyond “just try harder” advice. A coach helps you understand your executive functioning patterns, challenge unhelpful beliefs, and experiment with strategies designed for your specific brain. When you have an expert in your corner, you’re not just surviving college — you’re building a toolkit for the rest of your life.
My Journey to Coaching
When I was an undergrad, I thrived. I surrounded myself with other like-minded individuals where I could unmask and perform at my highest level. Yes, there was a lot of anxiety and imposter syndrome pushing me forward, but I also had a deep passion for the work that I was doing.
Flash forward to graduate school and things changed. I often blamed myself for every “mistake” and last-minute-scramble to prepare for the next day’s meetings. I thought the solution was to push harder, research more, and continuously be on the hustle train. But all that did was burn me out and confirm the false narrative that I wasn’t disciplined enough.
What changed everything was finding people who understood me, and eventually finding a career that is supported by my new understanding of what it means to be a neurodivergent professional. This now includes co-workers that I body double with, a local community of ADHD individuals, and working in a way that best fits myself and my wonderful brain.
That’s why I became an ADHD coach. I know firsthand how different your college experience can be when you have the right systems and people around you.
If you’re tired of feeling like discipline is the missing piece, I want you to know — you don’t need to “fix” yourself. You need to support yourself.
As ADHDers, we’re quick to believe that the reason we’re struggling is because we’re lazy, inconsistent, or simply not trying hard enough. The myth is everywhere — in classrooms, in conversations with peers, even in our own self-talk: If I just worked harder, I’d be fine.
But here’s the truth: what looks like a lack of discipline is often a lack of support.
Where These “Lack of Discipline” Beliefs Come From
Many ADHD college students have been fed harmful messages for years.
Sometimes it comes from others.
"You just need to focus more.”
“Stop procrastinating and get it done.”
“If you’d stop overthinking, you’d be fine.”
Sometimes it comes from ourselves.
“I should be able to do this on my own.”
“Other people manage it—why can’t I?”
Sometimes it comes from our unrealistic expectations. We set the bar impossibly high, expecting ourselves to operate like neurotypical peers while juggling a brain that processes time, motivation, and task initiation differently.
When we inevitably fall short of these impossible standards, we don’t just feel frustrated — we get dysregulated. And that’s when executive dysfunction hits hardest. Tasks feel bigger, our brains freeze, and the guilt spiral begins.
So, Where Do We Restart?
The shift begins when we replace shame with structure and isolation with support. For ADHD students, especially in college, that means finding a community that understands your brain and works with it, not against it.
1. Surround yourself with people who get it.
Whether it’s a friend group, study circle, or online ADHD community, having people who see you without judgment can change everything. These people become your accountability partners, your cheerleaders, and your reality checks.
2. Try body doubling.
This is one of my favorite ADHD-friendly productivity tools. Body doubling means working alongside another person — in person or virtually — to create a sense of gentle accountability. You’re not telling each other what to do, but their presence keeps you anchored to the task. Suddenly, a paper that felt impossible becomes a little more manageable.
3. Work with an ADHD coach.
ADHD coaching for young adults goes beyond “just try harder” advice. A coach helps you understand your executive functioning patterns, challenge unhelpful beliefs, and experiment with strategies designed for your specific brain. When you have an expert in your corner, you’re not just surviving college — you’re building a toolkit for the rest of your life.
My Journey to Coaching
When I was an undergrad, I thrived. I surrounded myself with other like-minded individuals where I could unmask and perform at my highest level. Yes, there was a lot of anxiety and imposter syndrome pushing me forward, but I also had a deep passion for the work that I was doing.
Flash forward to graduate school and things changed. I often blamed myself for every “mistake” and last-minute-scramble to prepare for the next day’s meetings. I thought the solution was to push harder, research more, and continuously be on the hustle train. But all that did was burn me out and confirm the false narrative that I wasn’t disciplined enough.
What changed everything was finding people who understood me, and eventually finding a career that is supported by my new understanding of what it means to be a neurodivergent professional. This now includes co-workers that I body double with, a local community of ADHD individuals, and working in a way that best fits myself and my wonderful brain.
That’s why I became an ADHD coach. I know firsthand how different your college experience can be when you have the right systems and people around you.
If you’re tired of feeling like discipline is the missing piece, I want you to know — you don’t need to “fix” yourself. You need to support yourself.
How Sunday Meetings Changed Everything
June 11, 2025
I’ve talked about this a few times during my lives with Danielle, and I figured it was time to put it all in one place. So… here it is!
Let’s talk about Sunday Meetings—one of the most impactful weekly habits I’ve developed, both for managing my ADHD and for living more intentionally.
Every Sunday, I take some time to sit down with myself and do a weekly reset. I call this my Sunday Meeting, and it’s my way of getting organized, grounded, and aligned with my values before the new week begins.
The Power of Weekly Reflection
ADHD brains thrive on structure—but not just any structure. We need habits that are flexible, values-driven, and personally meaningful. Sunday Meetings help me pause and reflect before jumping into a new week on autopilot.
During my Sunday Meeting, I ask myself:
This process keeps me grounded. It’s not about perfection or productivity—it’s about showing up for myself with intention.
And in order to show up, I need to be reminded to do this ritual. I rely heavily on my physical planner, so I create a special page at the end of each week just for this purpose. It holds my Sunday Meeting questions and reflections, keeping the ritual front and center in my routine.
It Doesn’t Have to Be Sunday
I call them Sunday Meetings because Sunday happens to be the day before my workweek starts. By then, I usually have a clear picture of what’s ahead and can create a plan that feels realistic and values-aligned.
But if Sunday doesn’t work for you or your family—no problem. You can do a Monday Morning Meeting, a Friday Night Check-In, or a Midweek Reset. The name doesn’t matter. What matters is finding a consistent time that works for your brain and your lifestyle.
Planning with Your Whole Life in Mind
One of the biggest game-changers for me was realizing that planning isn’t just about work. My Sunday Meetings help me map out my entire life—professional responsibilities, household chores, errands, social commitments, and personal time.
It’s not just about staying “on top of things.” It’s about creating a weekly rhythm that supports both my goals and my nervous system. When I know what’s coming, I feel less overwhelmed and more confident in how I show up—at work, at home, and in my relationships.
Why This Habit Matters (Especially for ADHDers)
ADHD can make time feel slippery. Days blur together. Tasks pile up. Weeks disappear before we even realize we never paused to breathe.
My Sunday Meetings create a moment of stillness—a chance to regroup, recalibrate, and realign with what truly matters. They help me catch myself before I spiral into chaos. They give me a space to check in, re-center, and course-correct if needed.
And on the rare occasions I don’t do my Sunday Meeting? I feel it. I often find myself doing a mini version on Monday morning just to get my bearings—and honestly, that’s okay too. Life is messy, and I’m not perfect. I make sure my Sunday Meeting ritual fits into my life, not the other way around.
Make It Yours
Here’s the thing: this habit works because I made it work for me. You don’t have to follow my exact process. Your version might involve journaling, using a digital calendar, doing a family check-in, or reviewing your week while sipping tea.
It can be simple. It can be messy. It can evolve.
The goal isn’t a perfect plan—it’s presence.
Start Small, Stay Curious…
If you’re feeling overwhelmed or scattered, I encourage you to give weekly meetings a try. Start small. Pick one or two reflection questions. Try it for two or three weeks. See what shifts.
Because when you pause long enough to listen to your own voice, you’ll be amazed at how much clarity you already have inside you.
Download My Free Weekly Reflection Worksheet
Because I find so much value in this ritual, I want to share it with you all!
You can access my weekly reflection worksheet on the homepage of my website. This is the same one that I use every single week. And if you want to personalize it to your life, go for it!
Let’s talk about Sunday Meetings—one of the most impactful weekly habits I’ve developed, both for managing my ADHD and for living more intentionally.
Every Sunday, I take some time to sit down with myself and do a weekly reset. I call this my Sunday Meeting, and it’s my way of getting organized, grounded, and aligned with my values before the new week begins.
The Power of Weekly Reflection
ADHD brains thrive on structure—but not just any structure. We need habits that are flexible, values-driven, and personally meaningful. Sunday Meetings help me pause and reflect before jumping into a new week on autopilot.
During my Sunday Meeting, I ask myself:
- What went well this past week?
- What didn’t go so well?
- What did I learn about myself?
- How did I celebrate myself?
- How did I socialize meaningfully?
- How do I feel now, reflecting on my past week?
- What goals did I work on this past week?
- How did I do on my progress toward those goals?
- What are my priorities for the week ahead?
- What can I continue doing that served me this past week?
- What can I try differently this upcoming week?
This process keeps me grounded. It’s not about perfection or productivity—it’s about showing up for myself with intention.
And in order to show up, I need to be reminded to do this ritual. I rely heavily on my physical planner, so I create a special page at the end of each week just for this purpose. It holds my Sunday Meeting questions and reflections, keeping the ritual front and center in my routine.
It Doesn’t Have to Be Sunday
I call them Sunday Meetings because Sunday happens to be the day before my workweek starts. By then, I usually have a clear picture of what’s ahead and can create a plan that feels realistic and values-aligned.
But if Sunday doesn’t work for you or your family—no problem. You can do a Monday Morning Meeting, a Friday Night Check-In, or a Midweek Reset. The name doesn’t matter. What matters is finding a consistent time that works for your brain and your lifestyle.
Planning with Your Whole Life in Mind
One of the biggest game-changers for me was realizing that planning isn’t just about work. My Sunday Meetings help me map out my entire life—professional responsibilities, household chores, errands, social commitments, and personal time.
It’s not just about staying “on top of things.” It’s about creating a weekly rhythm that supports both my goals and my nervous system. When I know what’s coming, I feel less overwhelmed and more confident in how I show up—at work, at home, and in my relationships.
Why This Habit Matters (Especially for ADHDers)
ADHD can make time feel slippery. Days blur together. Tasks pile up. Weeks disappear before we even realize we never paused to breathe.
My Sunday Meetings create a moment of stillness—a chance to regroup, recalibrate, and realign with what truly matters. They help me catch myself before I spiral into chaos. They give me a space to check in, re-center, and course-correct if needed.
And on the rare occasions I don’t do my Sunday Meeting? I feel it. I often find myself doing a mini version on Monday morning just to get my bearings—and honestly, that’s okay too. Life is messy, and I’m not perfect. I make sure my Sunday Meeting ritual fits into my life, not the other way around.
Make It Yours
Here’s the thing: this habit works because I made it work for me. You don’t have to follow my exact process. Your version might involve journaling, using a digital calendar, doing a family check-in, or reviewing your week while sipping tea.
It can be simple. It can be messy. It can evolve.
The goal isn’t a perfect plan—it’s presence.
Start Small, Stay Curious…
If you’re feeling overwhelmed or scattered, I encourage you to give weekly meetings a try. Start small. Pick one or two reflection questions. Try it for two or three weeks. See what shifts.
Because when you pause long enough to listen to your own voice, you’ll be amazed at how much clarity you already have inside you.
Download My Free Weekly Reflection Worksheet
Because I find so much value in this ritual, I want to share it with you all!
You can access my weekly reflection worksheet on the homepage of my website. This is the same one that I use every single week. And if you want to personalize it to your life, go for it!
College Success
Why ADHD College Students Are Burnt Out - And Still Think They're Not Doing Enough
July 8, 2025
I sometimes think back to my college days and remember how I seemingly got so much done.
I mean, I really did do it all. I was on the Dean’s list for six out of my eight total semesters, went to the gym every morning, was active in my sorority, volunteered at research labs 10 hours/week, spent hours in the library working, and had a very active social life. To top it all off, during my senior year I did all the previous activities plus was President of an honors society for high-achieving students with disabilities and applied and successfully got into a PhD program.
I always felt tired, anxious, and was constantly trying to find something else to do with my time. I’ve always dealt with anxiety, so this “need” to push myself felt normal. I knew that other college students didn’t feel this compulsive need to keep working, even when I knew most of the information or wrote a good-enough essay. Good-enough was never an option for me, I wanted to be perfect.
But being perfect has its costs. I didn’t realize that I was running on empty. Instead of resting, I pushed through to keep working, even when I was sick. (I now feel bad for the other University of Maryland students studying in the McKeldin fourth floor Reading Room who were studying while I wiped my drippy nose and disposed or tissues in a plastic bag – I’m so sorry!).
If this sounds familiar, you’re not alone—and you’re not broken. Many college students with ADHD are experiencing burnout, but because of perfectionism, masking, and the myth of constant productivity, they don’t recognize it for what it is.
Let’s break it down.
Masking Is Exhausting
If you have ADHD, chances are you’ve probably learned how to blend in. Most people want to fit in, but we NEED to fit in because we’ve already been “othered” by so many other things. Maybe you keep detailed planners, show up early, over-prepare for class, or stay quiet when you’re confused—hoping no one notices how hard it actually is.
This is called masking, and it takes energy. A lot of energy.
We mask because we operate in a world that was never built with our neurodivergent brains in mind. And when the mask starts to crack, many students blame themselves. And their immediate first thought: “I just need to try harder.”
Your Brain Is Not Lazy—It’s Overloaded
Burnout isn’t laziness. It happens when our nervous system runs on fumes for too long.
People with ADHD often live with chronic stress, partly because when were constantly trying to meet expectations that don’t match our neurodivergent processing style, our brains kick into survival mode. That’s part of the reason why I personally I believe that anxiety is inherently part of the ADHD experience.
Cortisol – the brain’s stress hormone – rises to help cope with stressors. Some stress can be good (this is called eustress), but too much stress over time leads to chronic intense stress (also called distress), leading to mental fatigue, memory lapses and executive dysfunction.
After a while, you start to lose who you are. You can start to question why you’re not optimizing at your most efficient levels. You forget what it feels like to not be chronically stressed. You don’t even realize that you’re drowning, because you’ve always been paddling upstream.
Perfectionism Is a Trauma Response
Many students with ADHD can be classified as perfectionists – not because they’re naturally perfect, but because they’ve learned that being perfect is safer than being their unmasked ADHD selves: being called “too much”, “too scattered”, “too late”, or “not good enough”.
This type of perfectionism is a defense mechanism, and it’s not sustainable. It often leads to anxiety, hyperfixation, all-nighters, and the constant guilt that “you haven’t done enough”, no matter how hard you push yourself.
The Antidote
Here’s the truth: You don’t need another productivity hack or a different brain. You need validation. You need people that see your effort and believe in your worth, even when you may not have gotten done what you planned on doing.
That’s where community comes in! As neurodivergent people, we desperately need spaces built for our community to come together and share neurodivergent voices. When you are surrounded by people that understand your struggles, the difference is transformative. When you stop feeling like you must earn rest breaks or prove your struggles, you can begin to heal.
At ND Hive, we focus on building routines rooted in realistic energy, self-compassion, and collective growth—not hustle culture. We know that neurotypical strategies and spaces don’t work for us, so we built our own. And you can become part of it!
You are Already Doing Enough!
If your body or brain is tired, it’s trying to signal something. Your brain isn’t glitching or falling apart – it’s begging for a different kind of support.
You don’t have to mask to belong.
You don’t have to burnout to be worthy.
You don’t have to do this alone.
I’m here to support you.
I mean, I really did do it all. I was on the Dean’s list for six out of my eight total semesters, went to the gym every morning, was active in my sorority, volunteered at research labs 10 hours/week, spent hours in the library working, and had a very active social life. To top it all off, during my senior year I did all the previous activities plus was President of an honors society for high-achieving students with disabilities and applied and successfully got into a PhD program.
I always felt tired, anxious, and was constantly trying to find something else to do with my time. I’ve always dealt with anxiety, so this “need” to push myself felt normal. I knew that other college students didn’t feel this compulsive need to keep working, even when I knew most of the information or wrote a good-enough essay. Good-enough was never an option for me, I wanted to be perfect.
But being perfect has its costs. I didn’t realize that I was running on empty. Instead of resting, I pushed through to keep working, even when I was sick. (I now feel bad for the other University of Maryland students studying in the McKeldin fourth floor Reading Room who were studying while I wiped my drippy nose and disposed or tissues in a plastic bag – I’m so sorry!).
If this sounds familiar, you’re not alone—and you’re not broken. Many college students with ADHD are experiencing burnout, but because of perfectionism, masking, and the myth of constant productivity, they don’t recognize it for what it is.
Let’s break it down.
Masking Is Exhausting
If you have ADHD, chances are you’ve probably learned how to blend in. Most people want to fit in, but we NEED to fit in because we’ve already been “othered” by so many other things. Maybe you keep detailed planners, show up early, over-prepare for class, or stay quiet when you’re confused—hoping no one notices how hard it actually is.
This is called masking, and it takes energy. A lot of energy.
We mask because we operate in a world that was never built with our neurodivergent brains in mind. And when the mask starts to crack, many students blame themselves. And their immediate first thought: “I just need to try harder.”
Your Brain Is Not Lazy—It’s Overloaded
Burnout isn’t laziness. It happens when our nervous system runs on fumes for too long.
People with ADHD often live with chronic stress, partly because when were constantly trying to meet expectations that don’t match our neurodivergent processing style, our brains kick into survival mode. That’s part of the reason why I personally I believe that anxiety is inherently part of the ADHD experience.
Cortisol – the brain’s stress hormone – rises to help cope with stressors. Some stress can be good (this is called eustress), but too much stress over time leads to chronic intense stress (also called distress), leading to mental fatigue, memory lapses and executive dysfunction.
After a while, you start to lose who you are. You can start to question why you’re not optimizing at your most efficient levels. You forget what it feels like to not be chronically stressed. You don’t even realize that you’re drowning, because you’ve always been paddling upstream.
Perfectionism Is a Trauma Response
Many students with ADHD can be classified as perfectionists – not because they’re naturally perfect, but because they’ve learned that being perfect is safer than being their unmasked ADHD selves: being called “too much”, “too scattered”, “too late”, or “not good enough”.
This type of perfectionism is a defense mechanism, and it’s not sustainable. It often leads to anxiety, hyperfixation, all-nighters, and the constant guilt that “you haven’t done enough”, no matter how hard you push yourself.
The Antidote
Here’s the truth: You don’t need another productivity hack or a different brain. You need validation. You need people that see your effort and believe in your worth, even when you may not have gotten done what you planned on doing.
That’s where community comes in! As neurodivergent people, we desperately need spaces built for our community to come together and share neurodivergent voices. When you are surrounded by people that understand your struggles, the difference is transformative. When you stop feeling like you must earn rest breaks or prove your struggles, you can begin to heal.
At ND Hive, we focus on building routines rooted in realistic energy, self-compassion, and collective growth—not hustle culture. We know that neurotypical strategies and spaces don’t work for us, so we built our own. And you can become part of it!
You are Already Doing Enough!
If your body or brain is tired, it’s trying to signal something. Your brain isn’t glitching or falling apart – it’s begging for a different kind of support.
You don’t have to mask to belong.
You don’t have to burnout to be worthy.
You don’t have to do this alone.
I’m here to support you.
Accountability Isn't Just a Checklist - It's a Relationship
June 20, 2026
Studying alone in a quiet room might be the traditional approach, but for many ADHD students, it’s anything but effective. You show up ready—materials in hand, perfect setup. Yet 20 minutes in, you're scrolling your phone or distracted by something shinier.
I’ve been there—it’s frustrating! So let’s unpack why solo studying fails ADHD brains and explore what actually works.
The ADHD Learning Brain: Dopamine & Distraction
ADHD isn't just about overactivity or distraction—it’s rooted in neurochemistry. Imaging studies show that people with ADHD often have reduced function in the prefrontal cortex and striatum—key regions for attention, planning, and reward processing (Arnsten, 2010). These areas rely on dopamine and norepinephrine to operate effectively (Low, 2023).
When dopamine is low or imbalanced, mundane tasks—like essay writing or problem sets—just don’t feel rewarding, making it harder to get started or stay focused. Add to that low arousal theory, where ADHD brains need stimulation to engage, and you end up facing a triple threat: boredom, distraction, and burnout when studying alone.
Why Traditional Study Habits Don’t Work
Highlighting books, quizzing yourself, or silent reading all rely on internal momentum and dopamine motivation—two things ADHD brains often struggle with. Without external stimulation or structure, these well-meaning strategies quickly fall apart. Even activities you love can drop off without that extra push.
That’s not to say these tools are useless—they can work. But they need help from the right environment. The question is: how do we create that environment?
The Game-Changer: Body Doubling
Enter body doubling—a science-backed productivity tool where you work alongside someone else, either in-person or virtually. You each work on your own tasks, but the simple presence of another person provides key benefits:
How to Use Body Doubling Effectively
Who can double with you? Anyone who has their own independent work—friends, family, classmates, even a coach. They don’t need to work on the same thing. The benefit comes from shared focus .
In-person or virtual? Try coffee-shop study dates, library sessions, or online co-working spaces. At ND Hive, we offer both silent sessions and chatty ones—you get to choose what fuels your focus. Working around strangers also counts—shared accountability matters more than shared task.
Use a timer. Combine body doubling with Pomodoro intervals (e.g., 25 minutes focused, 5 minutes break) to maintain momentum and prevent burnout.
Set clear intentions. Start each session by sharing what you intend to work on. It’s not pressure—it’s a friendly touchpoint that helps anchor your focus .
Potential Drawbacks & How to Address Them
From ADHD Study Frustration to Focused Growth
Studying alone often fails ADHD brains because it lacks dopamine, structure, and accountability—all things body doubling can reintroduce. It’s a simple, effective strategy backed by neuroscience and centuries of social facilitation research.
Instead of forcing yourself to grind in solitude, join a study group or head to a part of the library where a lot of people are ferociously working.
Together, we can turn “I should be focused” into “I am focused.”
I’ve been there—it’s frustrating! So let’s unpack why solo studying fails ADHD brains and explore what actually works.
The ADHD Learning Brain: Dopamine & Distraction
ADHD isn't just about overactivity or distraction—it’s rooted in neurochemistry. Imaging studies show that people with ADHD often have reduced function in the prefrontal cortex and striatum—key regions for attention, planning, and reward processing (Arnsten, 2010). These areas rely on dopamine and norepinephrine to operate effectively (Low, 2023).
When dopamine is low or imbalanced, mundane tasks—like essay writing or problem sets—just don’t feel rewarding, making it harder to get started or stay focused. Add to that low arousal theory, where ADHD brains need stimulation to engage, and you end up facing a triple threat: boredom, distraction, and burnout when studying alone.
Why Traditional Study Habits Don’t Work
Highlighting books, quizzing yourself, or silent reading all rely on internal momentum and dopamine motivation—two things ADHD brains often struggle with. Without external stimulation or structure, these well-meaning strategies quickly fall apart. Even activities you love can drop off without that extra push.
That’s not to say these tools are useless—they can work. But they need help from the right environment. The question is: how do we create that environment?
The Game-Changer: Body Doubling
Enter body doubling—a science-backed productivity tool where you work alongside someone else, either in-person or virtually. You each work on your own tasks, but the simple presence of another person provides key benefits:
- Dopamine Boost. Social interaction triggers dopamine reward circuits, helping offset the low baseline in ADHD brains.
- Social Facilitation. Since Norman Triplett’s 1898 reel experiment, research shows that performance improves in the presence of others. While this hasn’t been tested widely in ADHD, the principle still applies: social presence nudges focus.
- External Accountability. When someone else might see you working—even in silence—you’re more likely to stay on task . This isn’t peer pressure—it’s soft structure that works for ADHD brains.
- Emotional Buffer. Simply having another person nearby can calm anxious or drifting thoughts and pull you back into the present moment.
How to Use Body Doubling Effectively
Who can double with you? Anyone who has their own independent work—friends, family, classmates, even a coach. They don’t need to work on the same thing. The benefit comes from shared focus .
In-person or virtual? Try coffee-shop study dates, library sessions, or online co-working spaces. At ND Hive, we offer both silent sessions and chatty ones—you get to choose what fuels your focus. Working around strangers also counts—shared accountability matters more than shared task.
Use a timer. Combine body doubling with Pomodoro intervals (e.g., 25 minutes focused, 5 minutes break) to maintain momentum and prevent burnout.
Set clear intentions. Start each session by sharing what you intend to work on. It’s not pressure—it’s a friendly touchpoint that helps anchor your focus .
Potential Drawbacks & How to Address Them
- Distraction risk: Choose your partner carefully—ideally, someone quiet and focused.
- Becoming dependent: Mix solo sessions into your routine to build internal focus muscles too.
- Performance anxiety: Normalize experimentation—this isn’t about perfection. If it doesn’t work the first time, try a different time or format .
From ADHD Study Frustration to Focused Growth
Studying alone often fails ADHD brains because it lacks dopamine, structure, and accountability—all things body doubling can reintroduce. It’s a simple, effective strategy backed by neuroscience and centuries of social facilitation research.
Instead of forcing yourself to grind in solitude, join a study group or head to a part of the library where a lot of people are ferociously working.
Together, we can turn “I should be focused” into “I am focused.”
ADHD Science & Research
Accountability Isn't Just a Checklist - It's a Relationship
July 1, 2025
You know the feeling: You want to get started. You mean to respond to that email, finish the paper, or start the assignment that’s been looming all week. But instead, your brain pulls the emergency brake. Hours pass. Deadlines creep closer. You might even start questioning your motivation or worth.
If this sounds familiar, you’re not alone—and you’re not lazy. For ADHD brains, effective follow-through isn’t just about effort. It’s about using your support network to give yourself structure and connection.
As an ADHD coach who specializes in working with college students, I know that trying to be accountable to rigid checklists or shame-driven reminders is just not it. The ADHD brain doesn’t respond well to these types of tools. It’s all about building relationships that activate the brain systems responsible for follow-through. When we reframe accountability as connection, not control, students actually start to thrive.
How ADHD Affects Follow-Through
One of the main areas of the brain affected by ADHD is the prefrontal cortex, the area responsible for planning, initiating tasks, switching attention, and regulating emotions (ie your executive functions). In other words: executive functions are the brain systems that help you follow through.
When these systems lag, it’s not because someone doesn’t care—it’s because their brain is struggling to start, sustain, and complete a task, even when they want to. This disconnection between intention and action is exactly what happens with ADHD and why we have such a hard time using our executive functions efficiently.
That disconnect between intention and action is deeply frustrating for college students trying to stay on top of demanding coursework.
But here’s the good news: ADHD brains do respond to the right kinds of support. Especially when that support is structured, consistent, and rooted in relationship.
Why Connection Activates Motivation
Research shows that ADHD brains are wired for connection-based motivation, meaning we are driven by our interests, not importance. Things like co-regulation, external feedback, and emotional attunement can spark the ADHD dopamine system—giving students the boost they need to move from intention to action.
In other words: checklists might remind you what to do, but accountability rooted in connection helps you actually do it.
When students feel seen, supported, and not judged, they’re more likely to take risks, break down tasks, and get started—even when it feels overwhelming. That’s the power of relationship-driven ADHD accountability systems.
What Accountability Looks Like in My Coaching
I work with students to build follow-through systems that match their brains—not someone else’s idea of productivity. Here’s how:
1. Understand the Brain Behind the Behavior
We start by mapping out your executive function profile. Are you struggling with initiation? Time-blindness? Working memory? By understanding the why, we can design smarter strategies for the how.
2. Design Relationship-Based Structures
This is where traditional advice fails. I don’t just tell students to “try a planner”—we co-create accountability routines rooted in connection. That might look like:
3. Adapt the System to Real Life
We refine. We experiment. We ditch what doesn’t work and double down on what does. It’s not about perfection—it’s about consistency and sustainability.
And throughout it all, students aren’t doing it alone. They’re supported by a coach who gets it—and who’s walking with them, not ahead of them.
Why College Students Need This Now
College life is exciting—but it’s also a minefield for ADHD. With less structure, more responsibility, and increased academic demands, many students find themselves overwhelmed, stuck, or shut down.
That’s where ADHD accountability systems come in. They fill the gap between knowing and doing—without shame, pressure, or unrealistic expectations.
Relationship-based support helps students build skills and confidence. Because once you learn how to follow through with your own brain in mind, the rest of college (and life) becomes way more manageable.
Ready to Build Your Personal Follow-Through Plan?
If you’re a college student with ADHD—or you’re parenting one—I’d love to help you build an accountability system that actually works.
Start coaching with me to design your custom ADHD follow-through plan, rooted in structure, connection, and strengths.
Let’s do this—together.
If this sounds familiar, you’re not alone—and you’re not lazy. For ADHD brains, effective follow-through isn’t just about effort. It’s about using your support network to give yourself structure and connection.
As an ADHD coach who specializes in working with college students, I know that trying to be accountable to rigid checklists or shame-driven reminders is just not it. The ADHD brain doesn’t respond well to these types of tools. It’s all about building relationships that activate the brain systems responsible for follow-through. When we reframe accountability as connection, not control, students actually start to thrive.
How ADHD Affects Follow-Through
One of the main areas of the brain affected by ADHD is the prefrontal cortex, the area responsible for planning, initiating tasks, switching attention, and regulating emotions (ie your executive functions). In other words: executive functions are the brain systems that help you follow through.
When these systems lag, it’s not because someone doesn’t care—it’s because their brain is struggling to start, sustain, and complete a task, even when they want to. This disconnection between intention and action is exactly what happens with ADHD and why we have such a hard time using our executive functions efficiently.
That disconnect between intention and action is deeply frustrating for college students trying to stay on top of demanding coursework.
But here’s the good news: ADHD brains do respond to the right kinds of support. Especially when that support is structured, consistent, and rooted in relationship.
Why Connection Activates Motivation
Research shows that ADHD brains are wired for connection-based motivation, meaning we are driven by our interests, not importance. Things like co-regulation, external feedback, and emotional attunement can spark the ADHD dopamine system—giving students the boost they need to move from intention to action.
In other words: checklists might remind you what to do, but accountability rooted in connection helps you actually do it.
When students feel seen, supported, and not judged, they’re more likely to take risks, break down tasks, and get started—even when it feels overwhelming. That’s the power of relationship-driven ADHD accountability systems.
What Accountability Looks Like in My Coaching
I work with students to build follow-through systems that match their brains—not someone else’s idea of productivity. Here’s how:
1. Understand the Brain Behind the Behavior
We start by mapping out your executive function profile. Are you struggling with initiation? Time-blindness? Working memory? By understanding the why, we can design smarter strategies for the how.
2. Design Relationship-Based Structures
This is where traditional advice fails. I don’t just tell students to “try a planner”—we co-create accountability routines rooted in connection. That might look like:
- Weekly strategy check-ins
- Body doubling (working alongside someone virtually or in person)
- Low-pressure reminders & nudges
- Routines that sync with natural energy and attention cycles
3. Adapt the System to Real Life
We refine. We experiment. We ditch what doesn’t work and double down on what does. It’s not about perfection—it’s about consistency and sustainability.
And throughout it all, students aren’t doing it alone. They’re supported by a coach who gets it—and who’s walking with them, not ahead of them.
Why College Students Need This Now
College life is exciting—but it’s also a minefield for ADHD. With less structure, more responsibility, and increased academic demands, many students find themselves overwhelmed, stuck, or shut down.
That’s where ADHD accountability systems come in. They fill the gap between knowing and doing—without shame, pressure, or unrealistic expectations.
Relationship-based support helps students build skills and confidence. Because once you learn how to follow through with your own brain in mind, the rest of college (and life) becomes way more manageable.
Ready to Build Your Personal Follow-Through Plan?
If you’re a college student with ADHD—or you’re parenting one—I’d love to help you build an accountability system that actually works.
Start coaching with me to design your custom ADHD follow-through plan, rooted in structure, connection, and strengths.
Let’s do this—together.
Neuroscience of Body Doubling & Why It Works
July 29, 2025
If you’ve been reading these blogs for a while, you can probably guess that we’re really passionate about body doubling. And there’s many reasons why we’re huge body doubling promoters, but the main one is that it actually works. Today, we’re diving into the science behind why body doubling is so effective for students with ADHD—especially in high-pressure college environments.
The ADHD Brain: What’s Going On?
Let’s start with what makes task initiation and follow-through so challenging for ADHD brains.
Our executive function difficulties—especially around working memory, task initiation, and sustained attention—are rooted in brain chemistry. ADHD is associated with lower levels of dopamine, the neurotransmitter responsible for motivation, reward, and goal-directed behavior.
This means that a neurotypical student might be able to sit down and start writing a paper because their brain anticipates the reward (grade, praise, relief). For someone with ADHD, that reward signal doesn’t fire the same way. The paper might feel too big, too boring, or too overwhelming—so they avoid starting altogether.
This isn’t laziness. It’s neurobiology.
And it’s also not an excuse to avoid non-preferred tasks either. So how can we make non-preferred tasks not so big, boring, or overwhelming?
Why Body Doubling Works: The Neuroscience
Enter body doubling—a productivity tool where you work in the presence of another person, virtually or in person. This seemingly simple setup has profound effects on ADHD brains, and neuroscience helps us understand why.
When you work alongside someone else, your brain gets boosts in a few different ways. First off, being around someone else who is focusing on their own task helps lower cortisol levels and reduce overwhelm via the co-regulation of the other person. Second, the social presence of another person while doing your task increases dopamine and norepinephrine levels, which improve focus and motivation. Even just being observed (even passively!) can enhance performance due to what’s called the audience effect or social facilitation. This is why working at a coffee shops or libraries have become so popular. Finally, body doubling acts as an external cue to help hold you accountable to your task. For instance, if your goal is to write one page of your essay, just being with someone (bonus points if you communicate your goal to your body doubler(s)), helps hold yourself accountable, even when your focus inevitably starts to drift.
In short: the ADHD brain engages differently in co-present, low-pressure environments. You’re less likely to feel stuck and more likely to ride the wave of someone else’s momentum, which really is the hardest part for us! If we can get the ball rolling, we’ve already done the hardest task.
Real Students, Real Results
I’ve seen this work time and time again with my clients.
One high schooler, who previously struggled through most of his past schooling, was completing a summer course with me. In the beginning of our working relationship, he required a lot of support and structure to get started on his assignments. But as we continued working together, he eventually started our time as a body-doubling session. Once he jumped on our Zoom call, he pulled up his Canvas space and immediately got to work. No wasted time figuring out what to start on or how to begin the essay – he just went at it! Now he’s nearly completed the class and is incredibly proud of his progress.
Another college student told me, “I study for hours, and I am still getting Ds on my exams”. She’s retaking a required course to get a better grade. She explained how her bedroom is the best place to study, and also a huge distraction, especially when the concepts are particularly tricky to learn. And when the concepts were too confusing, instead of doubling down and working on understanding the logic, she gave up on them. Enter body doubling and she stopped wasting time on the things she already knew and focused on the harder concepts. She didn’t realize she was procrastinating with studying the easier material and needed an extra push to make reviewing the challenging material less of an overwhelming task.
These aren’t one-off success stories—they’re examples of what happens when students with ADHD get the right kind of support for their brains.
You Deserve Focus Without Shame
College doesn’t come with built-in systems for neurodivergent learners—but that doesn’t mean you have to struggle through it alone.
Body doubling is more than a trend. It’s neuroscience-backed, community-driven support that works with your brain—not against it.
Try a body doubling session during your next study session and see the difference for yourself.
The ADHD Brain: What’s Going On?
Let’s start with what makes task initiation and follow-through so challenging for ADHD brains.
Our executive function difficulties—especially around working memory, task initiation, and sustained attention—are rooted in brain chemistry. ADHD is associated with lower levels of dopamine, the neurotransmitter responsible for motivation, reward, and goal-directed behavior.
This means that a neurotypical student might be able to sit down and start writing a paper because their brain anticipates the reward (grade, praise, relief). For someone with ADHD, that reward signal doesn’t fire the same way. The paper might feel too big, too boring, or too overwhelming—so they avoid starting altogether.
This isn’t laziness. It’s neurobiology.
And it’s also not an excuse to avoid non-preferred tasks either. So how can we make non-preferred tasks not so big, boring, or overwhelming?
Why Body Doubling Works: The Neuroscience
Enter body doubling—a productivity tool where you work in the presence of another person, virtually or in person. This seemingly simple setup has profound effects on ADHD brains, and neuroscience helps us understand why.
When you work alongside someone else, your brain gets boosts in a few different ways. First off, being around someone else who is focusing on their own task helps lower cortisol levels and reduce overwhelm via the co-regulation of the other person. Second, the social presence of another person while doing your task increases dopamine and norepinephrine levels, which improve focus and motivation. Even just being observed (even passively!) can enhance performance due to what’s called the audience effect or social facilitation. This is why working at a coffee shops or libraries have become so popular. Finally, body doubling acts as an external cue to help hold you accountable to your task. For instance, if your goal is to write one page of your essay, just being with someone (bonus points if you communicate your goal to your body doubler(s)), helps hold yourself accountable, even when your focus inevitably starts to drift.
In short: the ADHD brain engages differently in co-present, low-pressure environments. You’re less likely to feel stuck and more likely to ride the wave of someone else’s momentum, which really is the hardest part for us! If we can get the ball rolling, we’ve already done the hardest task.
Real Students, Real Results
I’ve seen this work time and time again with my clients.
One high schooler, who previously struggled through most of his past schooling, was completing a summer course with me. In the beginning of our working relationship, he required a lot of support and structure to get started on his assignments. But as we continued working together, he eventually started our time as a body-doubling session. Once he jumped on our Zoom call, he pulled up his Canvas space and immediately got to work. No wasted time figuring out what to start on or how to begin the essay – he just went at it! Now he’s nearly completed the class and is incredibly proud of his progress.
Another college student told me, “I study for hours, and I am still getting Ds on my exams”. She’s retaking a required course to get a better grade. She explained how her bedroom is the best place to study, and also a huge distraction, especially when the concepts are particularly tricky to learn. And when the concepts were too confusing, instead of doubling down and working on understanding the logic, she gave up on them. Enter body doubling and she stopped wasting time on the things she already knew and focused on the harder concepts. She didn’t realize she was procrastinating with studying the easier material and needed an extra push to make reviewing the challenging material less of an overwhelming task.
These aren’t one-off success stories—they’re examples of what happens when students with ADHD get the right kind of support for their brains.
You Deserve Focus Without Shame
College doesn’t come with built-in systems for neurodivergent learners—but that doesn’t mean you have to struggle through it alone.
Body doubling is more than a trend. It’s neuroscience-backed, community-driven support that works with your brain—not against it.
Try a body doubling session during your next study session and see the difference for yourself.
ADHD Health & Wellness
Sleep is More Important Than You Realize
February 26, 2025
Not until very recently have we began understanding the very underestimated significance of a good night’s rest. In short, sleep influences EVERYTHING from our critical thinking, decision making, physical health, and even our ability to interpret the world around us accurately. According to Dr. Matthew Walker, “Sleep is not a disposable luxury – it’s a non-negotiable biological necessity.”
When we don’t get enough good quality sleep, our functioning suffers. This is true for all people, especially children, teenagers, and young adults with ADHD, as their developing brains are incredibly sensitive to the effects of sleep deprivation.
Despite sleep problems being so common, it’s difficult to pinpoint what is disturbing our sleep and even harder, what to do about it! Let’s explore some of the most consistent complaints among those of us with ADHD.
Picture this: you finish eating dinner and sit on your couch to relax and watch some TV. You know you must get up early to prepare for a work presentation in the morning, but that’s literally the last thing that you want to think about. You decide to zone out and watch just one episode of the show you’re currently binging. Before you know it, you’re four episodes in and nearly three hours have passed. You quickly brush your teeth, wash your face, and jump into bed. But then…the late-night-snuggled-up-in-bed doom scrolling sneaks in. Next thing you notice it’s late into the morning and now you’re stressing about the hours left before your alarm goes off.
We know this all too well, even those of us that have lived through the next day repercussions of procrastinating on sleep. But if the effects of not sleeping are really that terrible, why in the world do we do this to ourselves?
It’s funny – our brilliant, yet stubborn, ADHD brains sometimes trick us into sacrificing the sleep we physiologically crave to squeeze out a tiny bit of dopamine from our phones before powering down for the night.
Psst – Katie: I know you’re still awake. I need to tell you something before you go to bed super quickly! Sleep is SO BORING anyways, so let’s just see what’s going on in the world instead. You won’t regret it, I promise….
We could just blame it all on technology, but that’s not the whole story. Put the tech away and I’m sure you’ll still find something else to distract yourself with instead of going to bed.
On top of delaying the time we actually get into bed, our can ADHD play a significant role in disrupting our sleep. For those with combined or primarily hyperactive ADHD, physical restlessness at night can be a very real challenge. This can be mimicked or exemplified if you are taking stimulant medication that is interfering with your body’s ability to naturally wind down. Think of this like drinking 3 shots of espresso and then trying to fall asleep – you’re probably not going to have a restful sleep.
When you think about the combined effects of bedtime procrastination, time blindness, and restlessness that stem from ADHD, it’s incredible that we sleep at all. But contrary to the popular belief that we can “sleep when we’re dead” or catch up on sleep over the weekend, this isn’t the case. When we practice bad sleep habits, this translates into poor sleep hygiene, which are the practices and environments that contribute to our sleep quality – i.e. overall how good or bad your sleep is. Just like oral hygiene impacts a lot more than just the quality of our breath, sleep quality encompasses more than the duration of our sleep (stay tuned for a blog on sleep quality later!)
So…What now?!
First off, you’re not alone. ADHD is incredibly complex, with no two people being the same. Reports suggest that 25-50% of people with ADHD experience sleep problems, including insomnia, sleep-disordered breathing, and restless leg syndrome (Wajszilber, Santiseban, Gruber, 2018). But just because we know we struggle with bad sleep, this doesn’t have to be our destiny.
If you struggle with sleep, try out these strategies to improve your next sleep:
That’s right – write these down (or use data from a smart device if accessible)! Take note of things like when you wake up, times you eat meals and snacks, exercise times and intensity, when you start to get tired and the time you get into bed. All of these influence and are influenced by your circadian rhythm – your body’s natural 24-hour cycle. If we can live a life with activities that coincide with our circadian rhythm, you will become much more productive when you are awake and be able to get restful sleep.
Track your habits and sleep for a few days and see what you notice. Are your behaviors consistent or do they shift a lot? The more consistent you can make your habits, the better. I will talk more about the importance of consistency and circadian rhythms in a later blog.
Think of this like your planner or calendar for the day – it tells you what you need to do and deadlines for when these need to be completed. If you can come up with a plan that is relaxing and winds you down for bed by the time you plan on falling asleep, that is ideal! Since I have ADHD and struggle from time blindness, I like to plan backwards to ensure all my activities are accounted for. For example, I like to go to bed around 10 pm, which means I must brush my teeth, wash my face, and put on my pajamas around 9:30 pm. That way, I can read a book for 15 minutes before I get sleepy. The only thing left is to make sure I am done working or doing any high-energy expending activities before 9 pm so that I am not still wound up before I try to get in bed.
Sometimes we don’t realize how much sleep affects our daily lives until we become aware of common struggles.
When we don’t get enough good quality sleep, our functioning suffers. This is true for all people, especially children, teenagers, and young adults with ADHD, as their developing brains are incredibly sensitive to the effects of sleep deprivation.
Despite sleep problems being so common, it’s difficult to pinpoint what is disturbing our sleep and even harder, what to do about it! Let’s explore some of the most consistent complaints among those of us with ADHD.
- Bedtime procrastination and time blindness are not good sleeping partners
Picture this: you finish eating dinner and sit on your couch to relax and watch some TV. You know you must get up early to prepare for a work presentation in the morning, but that’s literally the last thing that you want to think about. You decide to zone out and watch just one episode of the show you’re currently binging. Before you know it, you’re four episodes in and nearly three hours have passed. You quickly brush your teeth, wash your face, and jump into bed. But then…the late-night-snuggled-up-in-bed doom scrolling sneaks in. Next thing you notice it’s late into the morning and now you’re stressing about the hours left before your alarm goes off.
We know this all too well, even those of us that have lived through the next day repercussions of procrastinating on sleep. But if the effects of not sleeping are really that terrible, why in the world do we do this to ourselves?
It’s funny – our brilliant, yet stubborn, ADHD brains sometimes trick us into sacrificing the sleep we physiologically crave to squeeze out a tiny bit of dopamine from our phones before powering down for the night.
Psst – Katie: I know you’re still awake. I need to tell you something before you go to bed super quickly! Sleep is SO BORING anyways, so let’s just see what’s going on in the world instead. You won’t regret it, I promise….
We could just blame it all on technology, but that’s not the whole story. Put the tech away and I’m sure you’ll still find something else to distract yourself with instead of going to bed.
- Restlessness due to hyperactivity, heightened arousal, or medication interference
On top of delaying the time we actually get into bed, our can ADHD play a significant role in disrupting our sleep. For those with combined or primarily hyperactive ADHD, physical restlessness at night can be a very real challenge. This can be mimicked or exemplified if you are taking stimulant medication that is interfering with your body’s ability to naturally wind down. Think of this like drinking 3 shots of espresso and then trying to fall asleep – you’re probably not going to have a restful sleep.
When you think about the combined effects of bedtime procrastination, time blindness, and restlessness that stem from ADHD, it’s incredible that we sleep at all. But contrary to the popular belief that we can “sleep when we’re dead” or catch up on sleep over the weekend, this isn’t the case. When we practice bad sleep habits, this translates into poor sleep hygiene, which are the practices and environments that contribute to our sleep quality – i.e. overall how good or bad your sleep is. Just like oral hygiene impacts a lot more than just the quality of our breath, sleep quality encompasses more than the duration of our sleep (stay tuned for a blog on sleep quality later!)
So…What now?!
First off, you’re not alone. ADHD is incredibly complex, with no two people being the same. Reports suggest that 25-50% of people with ADHD experience sleep problems, including insomnia, sleep-disordered breathing, and restless leg syndrome (Wajszilber, Santiseban, Gruber, 2018). But just because we know we struggle with bad sleep, this doesn’t have to be our destiny.
If you struggle with sleep, try out these strategies to improve your next sleep:
- Observe your habits and track them
That’s right – write these down (or use data from a smart device if accessible)! Take note of things like when you wake up, times you eat meals and snacks, exercise times and intensity, when you start to get tired and the time you get into bed. All of these influence and are influenced by your circadian rhythm – your body’s natural 24-hour cycle. If we can live a life with activities that coincide with our circadian rhythm, you will become much more productive when you are awake and be able to get restful sleep.
Track your habits and sleep for a few days and see what you notice. Are your behaviors consistent or do they shift a lot? The more consistent you can make your habits, the better. I will talk more about the importance of consistency and circadian rhythms in a later blog.
- Make a nighttime plan
Think of this like your planner or calendar for the day – it tells you what you need to do and deadlines for when these need to be completed. If you can come up with a plan that is relaxing and winds you down for bed by the time you plan on falling asleep, that is ideal! Since I have ADHD and struggle from time blindness, I like to plan backwards to ensure all my activities are accounted for. For example, I like to go to bed around 10 pm, which means I must brush my teeth, wash my face, and put on my pajamas around 9:30 pm. That way, I can read a book for 15 minutes before I get sleepy. The only thing left is to make sure I am done working or doing any high-energy expending activities before 9 pm so that I am not still wound up before I try to get in bed.
Sometimes we don’t realize how much sleep affects our daily lives until we become aware of common struggles.
You Really Should Care About Sleep Quality
May 25, 2025
Have you ever heard the phrase “quality over quantity”? More often than not, we want to strive for a high quality over a high quantity. The same applies to sleep. Sleep quality isn’t just about how long we sleep—it’s about how well we sleep (Walker, 2017). In addition to duration, sleep quality includes factors like:
Why ADHD Sabotages Sleep Quality
1. The Myth of "Catching Up" on Sleep
Many of us try to compensate for weekday sleep deprivation by sleeping in on weekends. But this strategy rarely works, especially for ADHDers. There are a few reasons why:
Why Sleep Quality Matters More Than You Think
Sleep quality isn’t just about feeling groggy or energized—it’s tied to every aspect of health. Poor sleep quality can negatively impact the severity of ADHD symptoms, increase the likelihood of anxiety and depressive disorders, and disrupt memory consolidation processes that are crucial for learning (e.g.,1).
The good news? Small, ADHD-friendly tweaks can make a big difference.
How to Improve Sleep Quality (Without Perfect Habits)
1. Hack Your Circadian Rhythm
2. Optimize Your Wind-Down Routine
3. Experiment with Sensory Tweaks
Progress Over Perfection
All of this can be overwhelming – I totally get it. This isn’t something that can be fixed in one day or even with general advice from a blog. If you are concerned about your sleep habits and want medical advice, please speak to a medical provider or a sleep specialist. If you think your sleep routine could use a little polishing, this is a great place to start! Read about different styles, try them out for yourself, and track your own data. ADHD Coaches are another great resource to help you get started on building personalized routines that work for you.
Remember that Rome wasn’t built in a day, and neither is your perfect sleep routine. Improving sleep quality with ADHD isn’t about rigid rules—it’s about finding your unique formula. Track what works (and what doesn’t), and remember: even small changes compound over time. Start with one tweak tonight!
- How quickly you fall asleep (sleep latency)
- How often you wake during the night (sleep disturbances)
- Time spent in bed actually asleep (sleep efficiency)
- How long it takes you to fall asleep (sleep latency)
- If and frequency of sleep medication usage
- Daytime functioning abilities
Why ADHD Sabotages Sleep Quality
1. The Myth of "Catching Up" on Sleep
Many of us try to compensate for weekday sleep deprivation by sleeping in on weekends. But this strategy rarely works, especially for ADHDers. There are a few reasons why:
- It’s not always feasible. Sometimes this is out of our control – whether we have work, are a parent, or have other responsibilities that make obtaining 7-8 hours of high quality sleep almost impossible.
- Morning environments aren’t sleep-friendly. For those of us who like to stay up late at night (often referred to as “owls”), trying to sleep when the world is waking up can clash. The rising sun, noise from outside neighbors and traffic, and a waking household are all disrupting activities for those who need extra sleep in the morning.
- Sleep debt isn’t a simple equation. Research shows that "recovery sleep" on weekends doesn’t fully reverse the cognitive deficits of chronic sleep loss (Cohen et al., 2010; Banks, & Dinges, 2007). Worse, irregular sleep times further destabilize your circadian rhythm, making it harder to fall asleep Sunday night—hello, Monday fatigue!
Why Sleep Quality Matters More Than You Think
Sleep quality isn’t just about feeling groggy or energized—it’s tied to every aspect of health. Poor sleep quality can negatively impact the severity of ADHD symptoms, increase the likelihood of anxiety and depressive disorders, and disrupt memory consolidation processes that are crucial for learning (e.g.,1).
The good news? Small, ADHD-friendly tweaks can make a big difference.
How to Improve Sleep Quality (Without Perfect Habits)
1. Hack Your Circadian Rhythm
- Aim for a consistent sleep and wake time. To the best of your abilities, try to keep these consistent, even on weekends when you might be tempted to sleep in after you’ve hit the 8 hour sleep benchmark. Consistency reinforces your internal clock (1).
- Get sunlight ASAP. Natural light within 30 minutes of waking reinforces your sleep-wake cycle and can help you feel more alert (Blume, Garbazza, & Spitschan, 2019). If natural light isn’t available, you can replace with artificial light (I use a light therapy lamp – which also doubles as a focus-strategy).
2. Optimize Your Wind-Down Routine
- Remove electronics 45 minutes before bed. Replace doomscrolling with a non-tech activity like reading/listening to a book, knitting or coloring to satisfy your stimulation needs without harassing your eyes with unnecessary bright lights (Chang et al., 2015)
- Make a plan and use reminders. It can be hard for us to initiate something, especially a new routine, so planning some options for activities, laying out comfy PJs, and creating a cozy atmosphere to get yourself mentally prepared for bed can really help. Using reminders – either sticky notes or a verbal remark from your partner – can also be key in creating an enjoyable winddown routine that you actually follow-through with.
3. Experiment with Sensory Tweaks
- Weighted blankets can reduce nighttime restlessness and anxiety.
- White noise or brown noise masks disruptive sounds. My favorite is listening to a quiet rainstorm or ocean waves (Messineo et al., 2017)
- Cooler room temps (60–67°F) improve sleep quality (Okamoto-Mizuno, & Mizuno, 2012)
Progress Over Perfection
All of this can be overwhelming – I totally get it. This isn’t something that can be fixed in one day or even with general advice from a blog. If you are concerned about your sleep habits and want medical advice, please speak to a medical provider or a sleep specialist. If you think your sleep routine could use a little polishing, this is a great place to start! Read about different styles, try them out for yourself, and track your own data. ADHD Coaches are another great resource to help you get started on building personalized routines that work for you.
Remember that Rome wasn’t built in a day, and neither is your perfect sleep routine. Improving sleep quality with ADHD isn’t about rigid rules—it’s about finding your unique formula. Track what works (and what doesn’t), and remember: even small changes compound over time. Start with one tweak tonight!
When ADHD & Anxiety Are Comorbid...
March 5, 2025
As a young person living in today’s world, it’s rare that I go a single day without hearing someone talk about their anxiety. Whether I’m at the library, shopping at Trader Joe’s, listening to a podcast, or trying to unwind with TV, stress and anxiety seem to be constant topics of conversation.
Statistics show that about 40% of children ages 3-17 with ADHD also have anxiety, with rates increasing with age (Centers for Disease Control and Prevention, 2024). Not surprisingly, between 47-53% of adults with ADHD have a comorbid anxiety disorder (D’Agati et al., 2019, Kessler et al., 2005).
While the connection between ADHD and anxiety disorders is well-documented, I believe anxiety is inherently woven into the ADHD experience. This does NOT mean that everyone with ADHD has a clinically significant anxiety disorder, but I would argue that all individuals with ADHD experience some form of anxiety, even if it’s not at a diagnosable level.
Rejection Sensitive Dysphoria (RSD)
RSD is an intense emotional sensitivity triggered by the perception of being rejected or criticized by others. Imagine skipping out on running for class president because you’re convinced no one will vote for you—not even your best friends or the soccer teammates who already chose you as team captain.
Unfortunately, people with ADHD are especially prone to RSD because of emotional dysregulation—difficulty managing emotions, which can significantly impact daily life. Even something as small as a friend declining your coffee invite because they have class in 15 minutes can feel devastating. And even when they immediately suggest rescheduling for tomorrow, you might spiral, assuming they’re just pitying you—when in reality, they genuinely want to see you! When emotions and perceptions of others feel overwhelming, they can create unnecessary distress.
Procrastination Adrenaline
Imagine you’ve got a 10-page research paper due next Friday. You have over a week to complete it, so why start now? If you wait until next week, you can hustle through it in a few hours—no problem.
[Five days later]
OMG, I’m SO stressed—I forgot I have other assignments! Now I have to cram in the library for two days straight just to finish everything on time. Why did I do this to myself?!
This is an extreme example, but you get the point. So why do we do this to ourselves? Because people with ADHD get a rush of adrenaline when they wait until the last minute. Doing anything—especially something we’d rather not do—is tough for us. But delaying creates urgency, and that surge of pressure finally gives us the energy we need to push through.
Of course, waiting until the last minute can have major consequences—stress, rushed work, exhaustion. It’s not always worth the brief adrenaline rush. The key is recognizing these patterns and finding ways to work with them instead of against them. When we address the root of these challenges, we can develop strategies that reduce stress and improve productivity.
Coping with RSD – Find and Use Your Support System
This is one of the most important things people with ADHD can do when dealing with RSD. When you’re deep in it, it feels like the world goes dark, and no one can pull you out. Like depression, it’s easy to spiral into negativity. But having a strong support system can be a game-changer.
So what does a support network actually do for RSD? Instead of relying solely on ourselves to regulate emotions, we can express them, have our feelings validated, and get practical support. Gaining a different perspective and developing alternative thought patterns can help us break free from destructive emotional cycles.
A support network can include friends, family, mental health professionals, ADHD coaches (like me!), or anyone who is compassionate and understanding. When we surround ourselves with people who value us and bring us happiness, we’re much more likely to cultivate a positive mindset.
Hack Procrastination Adrenaline
As an optimist, I challenge myself to see the bright side of everything. Instead of relying on old patterns and using procrastination to kick my anxiety into high gear, I’ve learned to channel that adrenaline in a more mindful way.
Enter my favorite focus hack—POMODORO TIMERS! This strategy has been my go-to for over 10 years for several reasons:
1. Starting tasks is hard unless there’s something to work towards.
2. After about 30 minutes of working, my attention drifts, making breaks necessary for maintaining productivity.
3. I usually need a bathroom break anyway because I’m a beverage goblin.
If you also struggle with task initiation and focus, here’s how Pomodoro timers work: It’s a cycle of work and break timers, typically 30 minutes of work followed by a 5-minute break. Many Pomodoro apps are customizable, so if you need extra motivation like me, try adding a longer 15-minute break after every four completed cycles.
By understanding these ADHD-driven behaviors and working with them rather than against them, we can build strategies that make life easier and more fulfilling.
Statistics show that about 40% of children ages 3-17 with ADHD also have anxiety, with rates increasing with age (Centers for Disease Control and Prevention, 2024). Not surprisingly, between 47-53% of adults with ADHD have a comorbid anxiety disorder (D’Agati et al., 2019, Kessler et al., 2005).
While the connection between ADHD and anxiety disorders is well-documented, I believe anxiety is inherently woven into the ADHD experience. This does NOT mean that everyone with ADHD has a clinically significant anxiety disorder, but I would argue that all individuals with ADHD experience some form of anxiety, even if it’s not at a diagnosable level.
Rejection Sensitive Dysphoria (RSD)
RSD is an intense emotional sensitivity triggered by the perception of being rejected or criticized by others. Imagine skipping out on running for class president because you’re convinced no one will vote for you—not even your best friends or the soccer teammates who already chose you as team captain.
Unfortunately, people with ADHD are especially prone to RSD because of emotional dysregulation—difficulty managing emotions, which can significantly impact daily life. Even something as small as a friend declining your coffee invite because they have class in 15 minutes can feel devastating. And even when they immediately suggest rescheduling for tomorrow, you might spiral, assuming they’re just pitying you—when in reality, they genuinely want to see you! When emotions and perceptions of others feel overwhelming, they can create unnecessary distress.
Procrastination Adrenaline
Imagine you’ve got a 10-page research paper due next Friday. You have over a week to complete it, so why start now? If you wait until next week, you can hustle through it in a few hours—no problem.
[Five days later]
OMG, I’m SO stressed—I forgot I have other assignments! Now I have to cram in the library for two days straight just to finish everything on time. Why did I do this to myself?!
This is an extreme example, but you get the point. So why do we do this to ourselves? Because people with ADHD get a rush of adrenaline when they wait until the last minute. Doing anything—especially something we’d rather not do—is tough for us. But delaying creates urgency, and that surge of pressure finally gives us the energy we need to push through.
Of course, waiting until the last minute can have major consequences—stress, rushed work, exhaustion. It’s not always worth the brief adrenaline rush. The key is recognizing these patterns and finding ways to work with them instead of against them. When we address the root of these challenges, we can develop strategies that reduce stress and improve productivity.
Coping with RSD – Find and Use Your Support System
This is one of the most important things people with ADHD can do when dealing with RSD. When you’re deep in it, it feels like the world goes dark, and no one can pull you out. Like depression, it’s easy to spiral into negativity. But having a strong support system can be a game-changer.
So what does a support network actually do for RSD? Instead of relying solely on ourselves to regulate emotions, we can express them, have our feelings validated, and get practical support. Gaining a different perspective and developing alternative thought patterns can help us break free from destructive emotional cycles.
A support network can include friends, family, mental health professionals, ADHD coaches (like me!), or anyone who is compassionate and understanding. When we surround ourselves with people who value us and bring us happiness, we’re much more likely to cultivate a positive mindset.
Hack Procrastination Adrenaline
As an optimist, I challenge myself to see the bright side of everything. Instead of relying on old patterns and using procrastination to kick my anxiety into high gear, I’ve learned to channel that adrenaline in a more mindful way.
Enter my favorite focus hack—POMODORO TIMERS! This strategy has been my go-to for over 10 years for several reasons:
1. Starting tasks is hard unless there’s something to work towards.
2. After about 30 minutes of working, my attention drifts, making breaks necessary for maintaining productivity.
3. I usually need a bathroom break anyway because I’m a beverage goblin.
If you also struggle with task initiation and focus, here’s how Pomodoro timers work: It’s a cycle of work and break timers, typically 30 minutes of work followed by a 5-minute break. Many Pomodoro apps are customizable, so if you need extra motivation like me, try adding a longer 15-minute break after every four completed cycles.
By understanding these ADHD-driven behaviors and working with them rather than against them, we can build strategies that make life easier and more fulfilling.
Unmasking Anxiety: Coping With ADHD Without Hiding Who You Are
May 3, 2025
If you're living with ADHD, chances are you’ve become a natural chameleon. You’ve learned to put on a mask—suppressing your impulses, mimicking neurotypical behavior, and presenting a version of yourself that feels more "acceptable" to the world. This is called masking: a survival strategy many of us adopt to fit in and avoid judgment.
But here’s the thing: masking is exhausting. It requires constant mental effort, which can lead to burnout, anxiety, and a growing disconnection from who we really are. While it might help us navigate certain situations temporarily, long-term masking often does more harm than good.
The Fear of the Unknown
Another major challenge for people with ADHD is dealing with uncertainty. Our brains tend to operate in two modes: now and not now. That means thinking about future plans, outcomes, or long-term decisions can feel overwhelming. Uncertainty becomes a trigger for anxiety—not because we’re incapable, but because executive functioning (the brain's planning and organizing system) makes it harder for us to visualize and prepare for what’s ahead.
To cope with this discomfort, we often fall into familiar—but unhelpful—patterns like procrastination, avoidance, or overcompensation. These strategies might work in the moment, but they usually backfire. Stress builds. Tasks pile up. And when you add the energy drain from masking just to get through the day, it’s no wonder we shut down when things go off-track.
Embracing Authentic Coping Strategies
The good news? You don’t have to keep spinning in that cycle. Instead of hiding behind a mask or relying on short-term fixes, you can find sustainable ways to manage anxiety that align with who you really are. Here are five strategies that honor your neurodivergent brain while helping you feel more grounded:
1. Acknowledge Your Feelings. You don’t need to push your emotions aside or pretend everything’s fine. Recognize and validate what you’re feeling—even if it’s messy or confusing. Anxiety and uncertainty are part of being human. When you name them without judgment, you give yourself permission to process them instead of suppressing them.
2. Practice Mindfulness. Mindfulness is one of the most powerful tools for people with ADHD because it brings us back to the present—without pressure. Some of my favorite mindfulness activities are the 5-4-3-2-1 grounding method (Smith, 2018), guided meditations (YouTube has great short ones!), or even walking through a meditation labyrinth. These practices calm your nervous system, slow racing thoughts, and help you refocus. Try one of them out and see what it does for you!
3. Set Realistic Goals. Big tasks often feel overwhelming, so break them down. Not just into steps—but into pre-steps. Ask yourself: What needs to happen before I can even start this task? Maybe that means clearing your desk, grabbing a drink, or finding your notes. These “micro-prep” steps make action feel more doable, especially when initiation is a challenge.
4. Seek Support. When your brain spirals, isolation only makes it worse. Reaching out can help you shift perspectives, feel seen, and remind you that you’re not alone. Whether it’s friends, family, a therapist, or an ADHD support group (like ND Hive!), connection reduces anxiety and builds resilience.
5. Limit Exposure to Stressors (and Know Your Limits). Pay attention to what drains your energy and what replenishes it. Can you set a boundary? Take a break? Change your environment? Protecting your emotional bandwidth is key. Create calming rituals, routines, or spaces that help you recharge before you reach your limit.
Letting Go of the Mask
Living authentically with ADHD isn’t about being “perfect” or “normal.” It’s about understanding your brain, honoring your limits, and allowing yourself to exist as you are—without apology. Masking may have helped you survive, but it’s okay to start letting it go.
By addressing anxiety at the root and leaning into strategies that actually work for you, you can feel more connected, more empowered, and more you.
But here’s the thing: masking is exhausting. It requires constant mental effort, which can lead to burnout, anxiety, and a growing disconnection from who we really are. While it might help us navigate certain situations temporarily, long-term masking often does more harm than good.
The Fear of the Unknown
Another major challenge for people with ADHD is dealing with uncertainty. Our brains tend to operate in two modes: now and not now. That means thinking about future plans, outcomes, or long-term decisions can feel overwhelming. Uncertainty becomes a trigger for anxiety—not because we’re incapable, but because executive functioning (the brain's planning and organizing system) makes it harder for us to visualize and prepare for what’s ahead.
To cope with this discomfort, we often fall into familiar—but unhelpful—patterns like procrastination, avoidance, or overcompensation. These strategies might work in the moment, but they usually backfire. Stress builds. Tasks pile up. And when you add the energy drain from masking just to get through the day, it’s no wonder we shut down when things go off-track.
Embracing Authentic Coping Strategies
The good news? You don’t have to keep spinning in that cycle. Instead of hiding behind a mask or relying on short-term fixes, you can find sustainable ways to manage anxiety that align with who you really are. Here are five strategies that honor your neurodivergent brain while helping you feel more grounded:
1. Acknowledge Your Feelings. You don’t need to push your emotions aside or pretend everything’s fine. Recognize and validate what you’re feeling—even if it’s messy or confusing. Anxiety and uncertainty are part of being human. When you name them without judgment, you give yourself permission to process them instead of suppressing them.
2. Practice Mindfulness. Mindfulness is one of the most powerful tools for people with ADHD because it brings us back to the present—without pressure. Some of my favorite mindfulness activities are the 5-4-3-2-1 grounding method (Smith, 2018), guided meditations (YouTube has great short ones!), or even walking through a meditation labyrinth. These practices calm your nervous system, slow racing thoughts, and help you refocus. Try one of them out and see what it does for you!
3. Set Realistic Goals. Big tasks often feel overwhelming, so break them down. Not just into steps—but into pre-steps. Ask yourself: What needs to happen before I can even start this task? Maybe that means clearing your desk, grabbing a drink, or finding your notes. These “micro-prep” steps make action feel more doable, especially when initiation is a challenge.
4. Seek Support. When your brain spirals, isolation only makes it worse. Reaching out can help you shift perspectives, feel seen, and remind you that you’re not alone. Whether it’s friends, family, a therapist, or an ADHD support group (like ND Hive!), connection reduces anxiety and builds resilience.
5. Limit Exposure to Stressors (and Know Your Limits). Pay attention to what drains your energy and what replenishes it. Can you set a boundary? Take a break? Change your environment? Protecting your emotional bandwidth is key. Create calming rituals, routines, or spaces that help you recharge before you reach your limit.
Letting Go of the Mask
Living authentically with ADHD isn’t about being “perfect” or “normal.” It’s about understanding your brain, honoring your limits, and allowing yourself to exist as you are—without apology. Masking may have helped you survive, but it’s okay to start letting it go.
By addressing anxiety at the root and leaning into strategies that actually work for you, you can feel more connected, more empowered, and more you.
ADHD & Habits: The Good, The Bad, The Ugly
April 26, 2025
Good habits are some of the fundamental pieces of a happy and healthy life. We are taught from a young age to keep up with good habits, like eating our vegetables, taking care of our daily hygiene, getting to school on time, and so on. As we get older and become responsible for our own actions, we begin to build other habits—some good, some bad, and some downright ugly.
One important thing to remember about ADHD is that when things are out of sight, they truly are out of mind. This means that a lot of important tasks get lost in the chaotic clutter of our lives, especially when we lack structure. This is one reason why young adults with ADHD struggle so much when transitioning from living with their parents to managing their own lives as college students. Suddenly, meals, exercise, homework, and relationships are left to our executive functioning to handle—which may not always go smoothly at first.
It’s human nature to want to improve ourselves by setting good habits and breaking bad ones. But ADHD has a sneaky way of making this process more challenging. And it’s not just college students who struggle—habit formation can be tough for all of us in the ADHD crew.
The Importance of Forming Good Habits
Not only are good habits the foundation of a well-balanced life, but they also help offload a lot of executive functioning strain. Imagine if most of your daily decisions were automated, like walking to the bathroom when you feel the urge to go, turning on the lights when you enter a dark room, or putting on shoes before stepping outside. Good habits work the same way—providing structure so that your actions become automatic, making life simpler and less overwhelming.
Typically, we try to form habits when we realize something isn’t working. That’s why so many of us eagerly set New Year’s resolutions—only to fall off the wagon within a few weeks (or days, if we’re being realistic). The key to sticking with habits is knowing how to set yourself up for success.
Tips for Forming and Keeping Good Habits
This list isn’t exhaustive, but it’s a great place to start if you need help maintaining the habits you’re trying to form:
Breaking Up with Bad Habits
We all have bad habits that can get in the way of living our best lives. Due to the nature of ADHD, we are more prone to developing certain harmful habits, like impulsive spending (Bangma et al., 2020), procrastination (Turgeman, Ruth, & Pollak, 2023), or inconsistent sleep patterns (Ginsberg et al., 2014). In more extreme cases, untreated ADHD can lead to risky behaviors like reckless driving (Truls, 2014), gambling (Theule et al., 2019) self-harm (Allely, 2014), substance use (Cherkasova et al., 2022), or even legal trouble (French et al., 2024).
These more serious consequences highlight why it’s crucial to address bad habits early—because the longer we keep them, the harder they are to break. But breaking habits isn’t just about willpower—it’s about strategy.
Tips for Eliminating Bad Habits
Final Thoughts
Part of my job as an ADHD Coach and Academic Consultant is helping people achieve their goals and build lives that align with their values. That often means identifying which habits serve us and which ones are holding us back. When clients gain clarity on their values and have support in making progress, their quality of life improves dramatically.
If you’re ready to take control of your habits and build a life that works for you, I’d love to help. Let’s work together to create a plan that actually fits your brain.
One important thing to remember about ADHD is that when things are out of sight, they truly are out of mind. This means that a lot of important tasks get lost in the chaotic clutter of our lives, especially when we lack structure. This is one reason why young adults with ADHD struggle so much when transitioning from living with their parents to managing their own lives as college students. Suddenly, meals, exercise, homework, and relationships are left to our executive functioning to handle—which may not always go smoothly at first.
It’s human nature to want to improve ourselves by setting good habits and breaking bad ones. But ADHD has a sneaky way of making this process more challenging. And it’s not just college students who struggle—habit formation can be tough for all of us in the ADHD crew.
The Importance of Forming Good Habits
Not only are good habits the foundation of a well-balanced life, but they also help offload a lot of executive functioning strain. Imagine if most of your daily decisions were automated, like walking to the bathroom when you feel the urge to go, turning on the lights when you enter a dark room, or putting on shoes before stepping outside. Good habits work the same way—providing structure so that your actions become automatic, making life simpler and less overwhelming.
Typically, we try to form habits when we realize something isn’t working. That’s why so many of us eagerly set New Year’s resolutions—only to fall off the wagon within a few weeks (or days, if we’re being realistic). The key to sticking with habits is knowing how to set yourself up for success.
Tips for Forming and Keeping Good Habits
This list isn’t exhaustive, but it’s a great place to start if you need help maintaining the habits you’re trying to form:
- Stay consistent. The hardest part is getting started, but once you’ve done something once, it becomes easier to do it again. Repeating an action regularly helps it become automatic over time.
- Swap out negative feelings for positive ones. If a habit feels like a chore, find ways to make it more enjoyable. Pairing a boring task with something fun—like listening to a podcast while cleaning—can make it feel more rewarding.
- Make it meaningful to you. If a habit aligns with your values, you’re far more likely to stick with it. Instead of setting a generic goal like “work out more,” tie it to something personal, like “build strength so I can go on hiking trips with friends.”
- Use external reminders and cues. ADHD brains thrive on visual and environmental reminders. Set alarms, place sticky notes where you’ll see them, or pair a new habit with an existing one (e.g., doing 10 squats while brushing your teeth).
Breaking Up with Bad Habits
We all have bad habits that can get in the way of living our best lives. Due to the nature of ADHD, we are more prone to developing certain harmful habits, like impulsive spending (Bangma et al., 2020), procrastination (Turgeman, Ruth, & Pollak, 2023), or inconsistent sleep patterns (Ginsberg et al., 2014). In more extreme cases, untreated ADHD can lead to risky behaviors like reckless driving (Truls, 2014), gambling (Theule et al., 2019) self-harm (Allely, 2014), substance use (Cherkasova et al., 2022), or even legal trouble (French et al., 2024).
These more serious consequences highlight why it’s crucial to address bad habits early—because the longer we keep them, the harder they are to break. But breaking habits isn’t just about willpower—it’s about strategy.
Tips for Eliminating Bad Habits
- Swap in a good habit to replace the old one. It’s easier to phase out a bad habit if you have something positive to fill the gap. For example, if you’re trying to cut back on social media, replace scrolling with listening to an audiobook or taking a short walk.
- Make bad habits harder to access. Set up barriers between yourself and the habit you’re trying to break. If you snack late at night, don’t keep tempting snacks in the house. If you overspend online, remove saved payment methods from your favorite shopping sites.
- Use accountability and external support. ADHD brains thrive on external motivation. Ask a friend to check in on your progress, set up habit-tracking apps, or work with a coach who can provide guidance and encouragement.
- Be patient with yourself. Breaking a habit takes time, and slip-ups are part of the process. Instead of feeling discouraged when you make a mistake, focus on getting back on track as soon as possible. Progress, not perfection, is the goal.
Final Thoughts
Part of my job as an ADHD Coach and Academic Consultant is helping people achieve their goals and build lives that align with their values. That often means identifying which habits serve us and which ones are holding us back. When clients gain clarity on their values and have support in making progress, their quality of life improves dramatically.
If you’re ready to take control of your habits and build a life that works for you, I’d love to help. Let’s work together to create a plan that actually fits your brain.
Parents and Families
Sometimes Navigating School Isn't Straightforward
May 25, 2025
It’s honestly wild how little guidance parents are given when it comes to supporting their children through school. The more I work with families, the more I realize how much faith parents place in the school system to take care of their child’s academic and social-emotional needs. And I get it—why wouldn’t you trust the school? Isn’t it their job to help your child succeed?
For some kids, school is pretty straightforward. They go to class, learn what’s taught, finish their homework, and gradually become more independent. Others might have more obvious delays or diagnoses—like a genetic disorder or a speech delay—that make it clear from the start that extra support is needed.
But then there’s a large group of students who fall somewhere in between. Maybe they struggle with decoding words or have a tough time organizing their thoughts into a sentence. These types of challenges are often brushed off as “minor” issues—things kids will “grow out of.” Parents are told to hire a tutor or seek support outside of school. But here’s the truth: if these struggles are left unaddressed, they can grow into bigger challenges that follow a child for years.
A Personal Note
Reading was really hard for me, so I avoided it every chance I got. I pretended to be too shy to read out loud in class when our teacher did “popcorn reading”. When our class has silent reading time, I scrolled over each line in the chapter book with my eyes, looking up at the rest of the class every so often, trying to see if I was flipping my pages faster or slower than other students. And then all of a sudden, my friend taps me on the shoulder to ask why my book was upside-down.
My answer: “Reading is too easy so I wanted to give myself an extra challenge.”
Reality: “I need to pretend I’m reading like the rest of the class so that I don’t get in trouble.”
This is what masking looks like. And a lot of kids are doing it every day.
What I Do as an Academic Consultant
When parents reach out to me, it’s usually because they know something isn’t quite right. Their child is struggling, but they’re not sure why or how to
help.
The first thing I do is dig in to understand the root of the issue. Is it a learning gap? Executive functioning difficulties? Something neurological or developmental? Through conversations with caregivers and observations of the student, I can help identify what’s really going on.
But what parents often don’t expect is for me to bring up what the school should already be doing. I’ve worked with so many families whose children showed clear signs of ADHD, autism, learning disabilities, or speech and language delays—only for the school to ignore them or push the responsibility back onto the parents.
In fact, I regularly see schools recommend private evaluations, even though it’s the school’s legal responsibility to assess any child suspected of having a disability. And after parents spend thousands of dollars on those evaluations? Some schools still refuse to honor them.
This cycle is not just frustrating—it’s exhausting, disheartening, and often illegal.
Schools Don’t Always Get It Right
Here’s the hard truth: our school systems are not built with neurodivergent kids (or staff) in mind. They may talk about inclusion, but institutional barriers still exist. Just like stairs can exclude someone with a mobility issue, the absence of in-school support excludes students with learning differences.
And that’s why I do what I do.
I want every parent to know: you are not crazy for thinking something’s off. You don’t have to accept vague explanations, empty reassurances, or being told “they’ll catch up eventually.” If your gut is telling you something’s not right--listen to it. You know your child better than anyone.
And if you want support learning how to advocate for your child, that’s where I come in.
Here’s How I Help
I offer a range of services to support both students and their families, including:
I’m also developing new programs to help students harness their unique learning styles and build the tools they need to study, learn, and thrive on their own terms.
If you’re ready to change the trajectory of your child’s academic journey—or your own—book a free 15-minute consultation at kdhdcoach.com.
Let’s make education work for your child, not against them.
For some kids, school is pretty straightforward. They go to class, learn what’s taught, finish their homework, and gradually become more independent. Others might have more obvious delays or diagnoses—like a genetic disorder or a speech delay—that make it clear from the start that extra support is needed.
But then there’s a large group of students who fall somewhere in between. Maybe they struggle with decoding words or have a tough time organizing their thoughts into a sentence. These types of challenges are often brushed off as “minor” issues—things kids will “grow out of.” Parents are told to hire a tutor or seek support outside of school. But here’s the truth: if these struggles are left unaddressed, they can grow into bigger challenges that follow a child for years.
A Personal Note
Reading was really hard for me, so I avoided it every chance I got. I pretended to be too shy to read out loud in class when our teacher did “popcorn reading”. When our class has silent reading time, I scrolled over each line in the chapter book with my eyes, looking up at the rest of the class every so often, trying to see if I was flipping my pages faster or slower than other students. And then all of a sudden, my friend taps me on the shoulder to ask why my book was upside-down.
My answer: “Reading is too easy so I wanted to give myself an extra challenge.”
Reality: “I need to pretend I’m reading like the rest of the class so that I don’t get in trouble.”
This is what masking looks like. And a lot of kids are doing it every day.
What I Do as an Academic Consultant
When parents reach out to me, it’s usually because they know something isn’t quite right. Their child is struggling, but they’re not sure why or how to
help.
The first thing I do is dig in to understand the root of the issue. Is it a learning gap? Executive functioning difficulties? Something neurological or developmental? Through conversations with caregivers and observations of the student, I can help identify what’s really going on.
But what parents often don’t expect is for me to bring up what the school should already be doing. I’ve worked with so many families whose children showed clear signs of ADHD, autism, learning disabilities, or speech and language delays—only for the school to ignore them or push the responsibility back onto the parents.
In fact, I regularly see schools recommend private evaluations, even though it’s the school’s legal responsibility to assess any child suspected of having a disability. And after parents spend thousands of dollars on those evaluations? Some schools still refuse to honor them.
This cycle is not just frustrating—it’s exhausting, disheartening, and often illegal.
Schools Don’t Always Get It Right
Here’s the hard truth: our school systems are not built with neurodivergent kids (or staff) in mind. They may talk about inclusion, but institutional barriers still exist. Just like stairs can exclude someone with a mobility issue, the absence of in-school support excludes students with learning differences.
And that’s why I do what I do.
I want every parent to know: you are not crazy for thinking something’s off. You don’t have to accept vague explanations, empty reassurances, or being told “they’ll catch up eventually.” If your gut is telling you something’s not right--listen to it. You know your child better than anyone.
And if you want support learning how to advocate for your child, that’s where I come in.
Here’s How I Help
I offer a range of services to support both students and their families, including:
- Personalized academic consulting
- Study skills & executive functioning coaching
- Standardized test prep & college application support
- ADHD coaching (yep, this helps with school success too—more on that in a future blog)
I’m also developing new programs to help students harness their unique learning styles and build the tools they need to study, learn, and thrive on their own terms.
If you’re ready to change the trajectory of your child’s academic journey—or your own—book a free 15-minute consultation at kdhdcoach.com.
Let’s make education work for your child, not against them.
Why Might Students With ADHD Struggle Academically?
February 19, 2025
It’s no surprise that people with ADHD often struggle academically in one way or another. Untreated ADHD has repeatedly been linked to lower academic performance (Jangmo et al., 2019) and more than one-third of students with ADHD drop out of high school, compared to 15% of those without a psychiatric condition (Breslau et al., 2011).
Many people don’t realize the full range of consequences that can occur when ADHD is left untreated. Some students develop their own coping strategies early or have milder symptoms that allow them to succeed without additional support. But for others, ignoring academic challenges can lead to a snowball effect, where small struggles build up over time and become overwhelming.
Chances are, if you’re reading this blog, you or someone you love has (or you suspect they have) ADHD. Understanding the specific academic challenges associated with ADHD is the first step toward overcoming them. Below are three common reasons why students with ADHD struggle in school.
1) ADHD Often Goes Undiagnosed or Misdiagnosed, Leading to Years Without Proper Support
Children as young as 4-6 years old can be formally diagnosed with ADHD (Wolraich et al., 2019), but pre-teens and teenagers are nearly twice as likely to receive a diagnosis compared to younger children (Reuben, 2022). This means that even though many students with ADHD are diagnosed early, they still experience several years of development and schooling without necessary support. Worse yet, some children are misdiagnosed with other conditions that share overlapping symptoms with ADHD.
For example, girls are more likely to be misdiagnosed with anxiety or depression (Quinn & Madhoo, 2014), while boys are sometimes over-diagnosed due to their tendency to display more stereotypical ADHD symptoms (Ford-Jones, 2015).
Misdiagnosis or delayed diagnosis is not just about missing a label—it directly affects a student’s ability to succeed. Without proper treatment, students fall behind academically, and the consequences often extend beyond school. ADHD symptoms can be disruptive, particularly for younger children who struggle with self-regulation. If these behaviors are met with punishment rather than intervention, problems escalate over time. As academic demands increase, students who lack coping strategies may find themselves unable to manage their workload.
2) Executive Dysfunction is a Hallmark of ADHD
School places enormous demands on executive functioning—the set of cognitive skills responsible for planning, organizing, and regulating behavior. When academic demands exceed a student’s executive functioning abilities, their performance begins to suffer. Research has shown that students with ADHD are at increased risk for lower reading and math scores, lower GPAs, and grade repetition (Polderman et al., 2010). As students’ progress into middle school and beyond, these gaps in academic performance widen compared to their neurotypical peers (DuPaul & Stoner, 2014).
One significant issue is that schools rarely teach executive functioning explicitly. In early elementary school, students are taught to read. Once they master reading, they are expected to learn by reading—a skill that relies heavily on executive functioning. While neurotypical students often develop these skills naturally, those with ADHD may struggle, contributing to ongoing academic difficulties.
3) Traditional Schools Are Not Designed for ADHD Brains
Traditional learning environments are not built with students with ADHD in mind. For many, sitting still for extended periods is difficult. Now imagine listening to a lecture about a topic that doesn’t interest you for 45 minutes—five times a day. Even with short breaks for lunch and recess, this structure can feel exhausting and even suffocating.
On top of this, students with ADHD are rarely taught in ways that align with their strengths. I often compare it to asking a fish to climb a tree and then labeling it as incapable when it fails. Climbing a tree is impossible for a fish, but that same fish could swim for miles while a monkey might struggle to cross a river.
Unless you had the privilege of attending a specialized private school or being homeschooled, this was likely your reality growing up. Traditional schools often have high student-to-teacher ratios, diverse learning levels within a single classroom, and limited resources for hands-on, interactive learning that benefits neurodiverse students. These barriers make it even harder for students with ADHD to thrive.
So, What Can We Do Now?
Knowledge is power, and understanding these challenges is the first step toward overcoming them. Just because many of us have struggled in the past doesn’t mean we have to continue struggling. By learning from our experiences, we can ensure that today’s students receive the support they need to succeed.
Over the course of my life, I’ve seen how access to information can be life-changing. By tapping into my strengths, I hope to share ADHD knowledge and resources with our empowered community. Together, we can embrace the brilliance of the ADHD mind and create a path to academic success!
Many people don’t realize the full range of consequences that can occur when ADHD is left untreated. Some students develop their own coping strategies early or have milder symptoms that allow them to succeed without additional support. But for others, ignoring academic challenges can lead to a snowball effect, where small struggles build up over time and become overwhelming.
Chances are, if you’re reading this blog, you or someone you love has (or you suspect they have) ADHD. Understanding the specific academic challenges associated with ADHD is the first step toward overcoming them. Below are three common reasons why students with ADHD struggle in school.
1) ADHD Often Goes Undiagnosed or Misdiagnosed, Leading to Years Without Proper Support
Children as young as 4-6 years old can be formally diagnosed with ADHD (Wolraich et al., 2019), but pre-teens and teenagers are nearly twice as likely to receive a diagnosis compared to younger children (Reuben, 2022). This means that even though many students with ADHD are diagnosed early, they still experience several years of development and schooling without necessary support. Worse yet, some children are misdiagnosed with other conditions that share overlapping symptoms with ADHD.
For example, girls are more likely to be misdiagnosed with anxiety or depression (Quinn & Madhoo, 2014), while boys are sometimes over-diagnosed due to their tendency to display more stereotypical ADHD symptoms (Ford-Jones, 2015).
Misdiagnosis or delayed diagnosis is not just about missing a label—it directly affects a student’s ability to succeed. Without proper treatment, students fall behind academically, and the consequences often extend beyond school. ADHD symptoms can be disruptive, particularly for younger children who struggle with self-regulation. If these behaviors are met with punishment rather than intervention, problems escalate over time. As academic demands increase, students who lack coping strategies may find themselves unable to manage their workload.
2) Executive Dysfunction is a Hallmark of ADHD
School places enormous demands on executive functioning—the set of cognitive skills responsible for planning, organizing, and regulating behavior. When academic demands exceed a student’s executive functioning abilities, their performance begins to suffer. Research has shown that students with ADHD are at increased risk for lower reading and math scores, lower GPAs, and grade repetition (Polderman et al., 2010). As students’ progress into middle school and beyond, these gaps in academic performance widen compared to their neurotypical peers (DuPaul & Stoner, 2014).
One significant issue is that schools rarely teach executive functioning explicitly. In early elementary school, students are taught to read. Once they master reading, they are expected to learn by reading—a skill that relies heavily on executive functioning. While neurotypical students often develop these skills naturally, those with ADHD may struggle, contributing to ongoing academic difficulties.
3) Traditional Schools Are Not Designed for ADHD Brains
Traditional learning environments are not built with students with ADHD in mind. For many, sitting still for extended periods is difficult. Now imagine listening to a lecture about a topic that doesn’t interest you for 45 minutes—five times a day. Even with short breaks for lunch and recess, this structure can feel exhausting and even suffocating.
On top of this, students with ADHD are rarely taught in ways that align with their strengths. I often compare it to asking a fish to climb a tree and then labeling it as incapable when it fails. Climbing a tree is impossible for a fish, but that same fish could swim for miles while a monkey might struggle to cross a river.
Unless you had the privilege of attending a specialized private school or being homeschooled, this was likely your reality growing up. Traditional schools often have high student-to-teacher ratios, diverse learning levels within a single classroom, and limited resources for hands-on, interactive learning that benefits neurodiverse students. These barriers make it even harder for students with ADHD to thrive.
So, What Can We Do Now?
Knowledge is power, and understanding these challenges is the first step toward overcoming them. Just because many of us have struggled in the past doesn’t mean we have to continue struggling. By learning from our experiences, we can ensure that today’s students receive the support they need to succeed.
Over the course of my life, I’ve seen how access to information can be life-changing. By tapping into my strengths, I hope to share ADHD knowledge and resources with our empowered community. Together, we can embrace the brilliance of the ADHD mind and create a path to academic success!
Harnessing the Power of Play for Academic Success
June 24, 2025
If the title is throwing you off, you’re in the right place—because we’ve forgotten that play can be one of the most powerful academic tools we have.
Over the past few years, I’ve tutored dozens of students during the school year and over the summer. And every summer, I notice a familiar pattern: well-meaning parents want their kids to “get ahead” academically. The pressure is understandable—today’s academic climate is steeped in anxiety about the future. But often, this means kids are spending more time memorizing facts and completing worksheets, and less time engaging in creative, exploratory, and brain-expanding play.
Recently, I listened to an episode of a podcast featuring The Anxious Generation by Jonathan Haidt. The conversation centered on the alarming mental health risks tied to screens and social media use in childhood. As I listened, I found myself reflecting on what I do when I feel anxious: I unplug. I go outside. I notice the breeze, the birds, the smells, the sound of leaves rustling in the wind. I breathe.
But then I wondered: when do kids get to do this? When do they truly unplug? When are they free to follow their curiosity without a screen pulling at their attention?
Here’s the hard truth: you can’t force your child to play—but you can create the conditions for play by limiting tech time and allowing space for boredom and imagination. And yes, most kids won’t jump for joy when you take away their devices. That’s normal. It’s also not your job as a parent to keep your child happy every moment of the day. Discomfort isn’t dangerous—it’s where growth lives.
Play isn’t just about having fun—it’s essential for developing executive functioning skills. When kids engage in unstructured, creative play, they’re practicing flexible thinking, planning, organizing, regulating emotions, solving problems, and navigating social dynamics. These are the very skills they need to succeed academically and beyond.
When we overload kids with constant academic work—even in the summer—we deny them the chance to build these critical life skills in a joyful, natural way. We also risk burning them out. I’ve seen it: students who dread school not because they “don’t care,” but because they’re exhausted, anxious, and disconnected from any sense of autonomy or enjoyment in learning.
And just because kids are playing doesn’t mean they’re leaving academics behind. Academic skills are embedded in everyday life--that’s why we learn them in the first place! For example, if your daughter wants to share a donut with two friends, she’s experimenting with fractions. If your son builds a race car out of a cardboard box and tests different shapes to see which goes fastest, he’s exploring basic principles of aerodynamics. These moments are fundamentally different from sitting at a desk with a worksheet. Through play—especially unstructured free play—children explore, create, and stretch their cognitive abilities in ways traditional instruction simply can’t replicate.
So this summer, consider a different kind of preparation. Instead of drilling math facts or assigning extra reading logs, give your child time to climb a tree, invent a game, build a fort, or get messy with paint. Let them lead. Let them be bored. Let their brains rest and grow in a different way.
Because sometimes the best way to help a child succeed in school… is to let them play.
Over the past few years, I’ve tutored dozens of students during the school year and over the summer. And every summer, I notice a familiar pattern: well-meaning parents want their kids to “get ahead” academically. The pressure is understandable—today’s academic climate is steeped in anxiety about the future. But often, this means kids are spending more time memorizing facts and completing worksheets, and less time engaging in creative, exploratory, and brain-expanding play.
Recently, I listened to an episode of a podcast featuring The Anxious Generation by Jonathan Haidt. The conversation centered on the alarming mental health risks tied to screens and social media use in childhood. As I listened, I found myself reflecting on what I do when I feel anxious: I unplug. I go outside. I notice the breeze, the birds, the smells, the sound of leaves rustling in the wind. I breathe.
But then I wondered: when do kids get to do this? When do they truly unplug? When are they free to follow their curiosity without a screen pulling at their attention?
Here’s the hard truth: you can’t force your child to play—but you can create the conditions for play by limiting tech time and allowing space for boredom and imagination. And yes, most kids won’t jump for joy when you take away their devices. That’s normal. It’s also not your job as a parent to keep your child happy every moment of the day. Discomfort isn’t dangerous—it’s where growth lives.
Play isn’t just about having fun—it’s essential for developing executive functioning skills. When kids engage in unstructured, creative play, they’re practicing flexible thinking, planning, organizing, regulating emotions, solving problems, and navigating social dynamics. These are the very skills they need to succeed academically and beyond.
When we overload kids with constant academic work—even in the summer—we deny them the chance to build these critical life skills in a joyful, natural way. We also risk burning them out. I’ve seen it: students who dread school not because they “don’t care,” but because they’re exhausted, anxious, and disconnected from any sense of autonomy or enjoyment in learning.
And just because kids are playing doesn’t mean they’re leaving academics behind. Academic skills are embedded in everyday life--that’s why we learn them in the first place! For example, if your daughter wants to share a donut with two friends, she’s experimenting with fractions. If your son builds a race car out of a cardboard box and tests different shapes to see which goes fastest, he’s exploring basic principles of aerodynamics. These moments are fundamentally different from sitting at a desk with a worksheet. Through play—especially unstructured free play—children explore, create, and stretch their cognitive abilities in ways traditional instruction simply can’t replicate.
So this summer, consider a different kind of preparation. Instead of drilling math facts or assigning extra reading logs, give your child time to climb a tree, invent a game, build a fort, or get messy with paint. Let them lead. Let them be bored. Let their brains rest and grow in a different way.
Because sometimes the best way to help a child succeed in school… is to let them play.
Recovery After Recruitment Self-Accommodations for Getting Stuff Done
April 14, 2025
The word accommodation often carries baggage, especially in academic settings. But here’s the truth: accommodations are just tools—no different than glasses for blurry vision or a ramp for a wheelchair. They level the playing field. And while formal school accommodations are great, some of the most powerful tweaks are the ones we design for ourselves.
I call these self-accommodations: personalized, under-the-radar strategies that help us work with our ADHD brains, not against them. No paperwork, no disclosure—just you and your toolbox.
Why Self-Accommodations?
Our world isn’t built for neurodivergent brains. Bright lights, long meetings, and open-floor plans can derail focus in seconds. But what if we could hack our environments before they hack us? That’s where self-accommodations come in.
Below are my top 5—backed by science and battle-tested in my own ADHD life.
My Top 5 Self-Accommodations
1. Stand Up to Stay Focused
My hack: When my attention slips (usually around the 30-minute mark), I stand up or shift positions. That way, I don’t miss important information and don’t have to fill in the blanks later.
The science: A 2019 study found that movement breaks significantly improved attention in ADHD adults, likely due to increased blood flow to prefrontal brain regions (Mehren et al., 2019). Even fidgeting can enhance focus (Son et al., 2024).
2. Exercise Like It’s Medication
My hack: 30 minutes of sweat-inducing cardio every morning. It’s like I’m jump-starting my body.
The science: A meta-analysis confirmed that single bouts of aerobic exercise improve attention and inhibitory control in ADHD (Neudecker et al., 2019). Effects peak 20–30 minutes post-workout (Pontifex et al., 2013).
3. Pomodoro Timers: Gamify Your Work
My hack: 30 minutes on, 5 minutes off. I’m more motivated to start and actually finish my work! Racing against the timer is the best way to get my motor running.
The science: Structured breaks align with ADHD’s "burst-and-rest" attention style. Research shows shorter, frequent work sessions reduce off-task behavior compared to marathon sessions (Ariga & Lleras, 2011). Timers also leverage time pressure, which boosts dopamine (Barkley, 2012).
4. Sticky Notes: Externalize Your Brain
My hack: Colorful sticky notes everywhere for reminders. Reminders for what to do, motivational quotes - you name it the list is endless!
The science: Externalizing working memory (e.g., writing things down) reduces cognitive load and improves task completion in ADHD (7). Visual cues are especially effective (Engle, 2022).
5. Prep Now, Profit Later
My hack: Lay out meds, clothes, and breakfast the night before. That way in the morning (when I’m normally low on time), I can just grab all of my things and rush off to my activities.
The science: Environmental scaffolding (pre-planning) compensates for executive dysfunction. A 2018 study found that pre-organization strategies significantly improved morning routines in ADHD adults (Ramsey, 2021).
Your Turn: Build Your Own Toolkit
These strategies took me a decade to refine—and they’re always evolving. The key? Experiment. What works for me might flop for you, and that’s okay.
As an ADHD coach, I help clients craft their own self-accommodations. Because when the world won’t adapt, we adapt ourselves—on our own terms.
Want to brainstorm yours? Schedule a free consultation with me today!
I call these self-accommodations: personalized, under-the-radar strategies that help us work with our ADHD brains, not against them. No paperwork, no disclosure—just you and your toolbox.
Why Self-Accommodations?
Our world isn’t built for neurodivergent brains. Bright lights, long meetings, and open-floor plans can derail focus in seconds. But what if we could hack our environments before they hack us? That’s where self-accommodations come in.
Below are my top 5—backed by science and battle-tested in my own ADHD life.
My Top 5 Self-Accommodations
1. Stand Up to Stay Focused
My hack: When my attention slips (usually around the 30-minute mark), I stand up or shift positions. That way, I don’t miss important information and don’t have to fill in the blanks later.
The science: A 2019 study found that movement breaks significantly improved attention in ADHD adults, likely due to increased blood flow to prefrontal brain regions (Mehren et al., 2019). Even fidgeting can enhance focus (Son et al., 2024).
2. Exercise Like It’s Medication
My hack: 30 minutes of sweat-inducing cardio every morning. It’s like I’m jump-starting my body.
The science: A meta-analysis confirmed that single bouts of aerobic exercise improve attention and inhibitory control in ADHD (Neudecker et al., 2019). Effects peak 20–30 minutes post-workout (Pontifex et al., 2013).
3. Pomodoro Timers: Gamify Your Work
My hack: 30 minutes on, 5 minutes off. I’m more motivated to start and actually finish my work! Racing against the timer is the best way to get my motor running.
The science: Structured breaks align with ADHD’s "burst-and-rest" attention style. Research shows shorter, frequent work sessions reduce off-task behavior compared to marathon sessions (Ariga & Lleras, 2011). Timers also leverage time pressure, which boosts dopamine (Barkley, 2012).
4. Sticky Notes: Externalize Your Brain
My hack: Colorful sticky notes everywhere for reminders. Reminders for what to do, motivational quotes - you name it the list is endless!
The science: Externalizing working memory (e.g., writing things down) reduces cognitive load and improves task completion in ADHD (7). Visual cues are especially effective (Engle, 2022).
5. Prep Now, Profit Later
My hack: Lay out meds, clothes, and breakfast the night before. That way in the morning (when I’m normally low on time), I can just grab all of my things and rush off to my activities.
The science: Environmental scaffolding (pre-planning) compensates for executive dysfunction. A 2018 study found that pre-organization strategies significantly improved morning routines in ADHD adults (Ramsey, 2021).
Your Turn: Build Your Own Toolkit
These strategies took me a decade to refine—and they’re always evolving. The key? Experiment. What works for me might flop for you, and that’s okay.
As an ADHD coach, I help clients craft their own self-accommodations. Because when the world won’t adapt, we adapt ourselves—on our own terms.
Want to brainstorm yours? Schedule a free consultation with me today!
Greek Life & ADHD
Recovery After Recruitment
January 16, 2026
I’ll start with a little story:
I was running some errands around LA and ended up on the USC campus. When I heard high-pitched screaming and music off in the distance, coupled with the fact that it was a Sunday, I put two and two together and realized it must be Bid Day! I decided to go check it out to see how it compared to Bid Day nine years ago when I became a DG.
By the time I made it to campus, it was midafternoon and most of the chaos had already settled. Some sororities were still dancing and chanting, others were deep into full blown photo shoot mode, and it brought back a flood of really good memories from my own Greek Life days.
Bid Day is great. It’s a huge celebration after a few weeks of absolute hell, also known as recruitment. But after a full morning and afternoon of excitement, screaming, running around, and social overload, everyone is expected to snap right back into student mode.
And that transition is rough.
For many sorority women, especially those with ADHD, what comes after Bid Day feels a lot like a hangover. Not because you did anything wrong, but because your nervous system has been running on adrenaline, dopamine, and external structure for weeks. Once it all stops, your body crashes.
The recruitment hangover on its own straight up sucks. But just like an actual hangover, recovery gets a lot smoother with the right home remedies.
Katie’s Home Remedy for Your Sorority Recruitment Hangover
Part 1: The Evening of Bid Day
1) HYDRATE
You’ve likely been awake for hours and haven’t drunk a sip of water. Grab your Stanley or Owala and fill it with water (skip the electrolyte packets - you need WATER, not water + salt and sugar). If you really hate water, try a Cirkul, light flavor packet, or hot water with lemon. The goal is simple: rehydrate your body.
2) CHILL THE F*** OUT
Again, it’s already been a long day…the last thing your brain and body need is alcohol (if you’re 21 of course), late nights, and/or more stimulation. Stay in, read a book, watch TV, gossip with your girlfriends – you choose. The main idea: REST for REAL.
3) PACK YOUR SH*T THE NIGHT BEFORE
Most of you are not morning people, which means Monday morning after Bid Day is already going to feel brutal. Add post recruitment exhaustion and ADHD decision fatigue, and it becomes a recipe for overwhelm.
Do yourself a favor and prep everything the night before. Fewer decisions = less mental energy = less stress.
Morning meds laid out with a glass of water.
Clothes picked out with undergarments and shoes.
Breakfast ready to grab, like overnight oats or yogurt with granola.
This is not about being rigid. It is about being kind to your future self.
Part 2: The Next Few Days
1) 20 MIN OF EXERCISE IN AM
I know. A lot of you are already thinking absolutely not. And I get it. But exercise is not just good for your body. It is one of the most effective ways to support an ADHD brain after prolonged stress. Research suggests that about 20 minutes of moderate to high intensity exercise can significantly improve attention, mood, and executive functioning, with effects that can feel like stimulant medication (like Ritalin) for some people. Exercise also helps replenish dopamine, regulate emotions, and wake your brain up for learning. All things that tend to be depleted after recruitment.
If you want to learn more about this, I highly recommend Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey.
2) PUT YOUR F**KIN PHONE AWAY DURING CLASS (+ texting/internet on laptop)
I’ve been a student, researcher, TA, professor, and tutor all in the age of smart phones. The research is clear. Phones are distracting, and multitasking doesn’t work the way we want it to. Splitting your attention between class and your phone makes it harder to learn, retain information, and stay regulated. It also means you spend more time later trying to catch up on what you missed.
I’m not perfect at this. I still mess up. But I do use preventative strategies to make it harder to reach for my phone during class or meetings. For sorority women coming back after recruitment, this matters even more. Your brain is already tired. You need all the focus you can get. If it helps, try alternative strategies like handwritten notes, fidgets, or tools like Otter AI to capture information without pulling your attention away.
These recommendations might look like a lot, but in the grand scheme of things, they are pretty simple. The two biggest sticking points tend to be exercise and phone boundaries. Twenty minutes of movement puts us in an uncomfortable place, and taking a phone away from our hands can feel genuinely distressing. Like taking a pacifier from a teething baby. Unpleasant, but survivable.
Everyone is capable of doing these things. That doesn’t mean they are easy or that they will feel natural at first. I challenge you to try this for a few days. Twenty minutes of movement in the morning and phones away during class or meetings. Notice what changes. Your energy, focus, mood, and overall tolerance for stress.
When You’re No Longer an Active Member…
You’re probably thinking that I’m just spitting out regular everyday strategies for success, and honestly, you’d be right to think that. The problem isn’t that people don’t know what to do. It’s that discomfort gets in the way of consistency. Most of us would rather stay in bed scrolling or wait for UberEats than do the uncomfortable things that actually help us feel better. I get it.
The key to building sustainable habits is making them realistic and accessible. These strategies are not just for sorority women after Bid Day. They apply to any intense event, transition, or emotionally draining season. By building structure after the chaos, instead of pushing yourself to immediately bounce back, you give your nervous system a chance to recover.
And if you are a sorority woman with ADHD who finds yourself burning out after every big event, you do not have to figure this out alone. If you want one on one support building systems that actually work with your brain, especially during high pressure seasons like recruitment, you are always welcome to reach out and learn more about working with me.
I was running some errands around LA and ended up on the USC campus. When I heard high-pitched screaming and music off in the distance, coupled with the fact that it was a Sunday, I put two and two together and realized it must be Bid Day! I decided to go check it out to see how it compared to Bid Day nine years ago when I became a DG.
By the time I made it to campus, it was midafternoon and most of the chaos had already settled. Some sororities were still dancing and chanting, others were deep into full blown photo shoot mode, and it brought back a flood of really good memories from my own Greek Life days.
Bid Day is great. It’s a huge celebration after a few weeks of absolute hell, also known as recruitment. But after a full morning and afternoon of excitement, screaming, running around, and social overload, everyone is expected to snap right back into student mode.
And that transition is rough.
For many sorority women, especially those with ADHD, what comes after Bid Day feels a lot like a hangover. Not because you did anything wrong, but because your nervous system has been running on adrenaline, dopamine, and external structure for weeks. Once it all stops, your body crashes.
The recruitment hangover on its own straight up sucks. But just like an actual hangover, recovery gets a lot smoother with the right home remedies.
Katie’s Home Remedy for Your Sorority Recruitment Hangover
Part 1: The Evening of Bid Day
1) HYDRATE
You’ve likely been awake for hours and haven’t drunk a sip of water. Grab your Stanley or Owala and fill it with water (skip the electrolyte packets - you need WATER, not water + salt and sugar). If you really hate water, try a Cirkul, light flavor packet, or hot water with lemon. The goal is simple: rehydrate your body.
2) CHILL THE F*** OUT
Again, it’s already been a long day…the last thing your brain and body need is alcohol (if you’re 21 of course), late nights, and/or more stimulation. Stay in, read a book, watch TV, gossip with your girlfriends – you choose. The main idea: REST for REAL.
3) PACK YOUR SH*T THE NIGHT BEFORE
Most of you are not morning people, which means Monday morning after Bid Day is already going to feel brutal. Add post recruitment exhaustion and ADHD decision fatigue, and it becomes a recipe for overwhelm.
Do yourself a favor and prep everything the night before. Fewer decisions = less mental energy = less stress.
Morning meds laid out with a glass of water.
Clothes picked out with undergarments and shoes.
Breakfast ready to grab, like overnight oats or yogurt with granola.
This is not about being rigid. It is about being kind to your future self.
Part 2: The Next Few Days
1) 20 MIN OF EXERCISE IN AM
I know. A lot of you are already thinking absolutely not. And I get it. But exercise is not just good for your body. It is one of the most effective ways to support an ADHD brain after prolonged stress. Research suggests that about 20 minutes of moderate to high intensity exercise can significantly improve attention, mood, and executive functioning, with effects that can feel like stimulant medication (like Ritalin) for some people. Exercise also helps replenish dopamine, regulate emotions, and wake your brain up for learning. All things that tend to be depleted after recruitment.
If you want to learn more about this, I highly recommend Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey.
2) PUT YOUR F**KIN PHONE AWAY DURING CLASS (+ texting/internet on laptop)
I’ve been a student, researcher, TA, professor, and tutor all in the age of smart phones. The research is clear. Phones are distracting, and multitasking doesn’t work the way we want it to. Splitting your attention between class and your phone makes it harder to learn, retain information, and stay regulated. It also means you spend more time later trying to catch up on what you missed.
I’m not perfect at this. I still mess up. But I do use preventative strategies to make it harder to reach for my phone during class or meetings. For sorority women coming back after recruitment, this matters even more. Your brain is already tired. You need all the focus you can get. If it helps, try alternative strategies like handwritten notes, fidgets, or tools like Otter AI to capture information without pulling your attention away.
These recommendations might look like a lot, but in the grand scheme of things, they are pretty simple. The two biggest sticking points tend to be exercise and phone boundaries. Twenty minutes of movement puts us in an uncomfortable place, and taking a phone away from our hands can feel genuinely distressing. Like taking a pacifier from a teething baby. Unpleasant, but survivable.
Everyone is capable of doing these things. That doesn’t mean they are easy or that they will feel natural at first. I challenge you to try this for a few days. Twenty minutes of movement in the morning and phones away during class or meetings. Notice what changes. Your energy, focus, mood, and overall tolerance for stress.
When You’re No Longer an Active Member…
You’re probably thinking that I’m just spitting out regular everyday strategies for success, and honestly, you’d be right to think that. The problem isn’t that people don’t know what to do. It’s that discomfort gets in the way of consistency. Most of us would rather stay in bed scrolling or wait for UberEats than do the uncomfortable things that actually help us feel better. I get it.
The key to building sustainable habits is making them realistic and accessible. These strategies are not just for sorority women after Bid Day. They apply to any intense event, transition, or emotionally draining season. By building structure after the chaos, instead of pushing yourself to immediately bounce back, you give your nervous system a chance to recover.
And if you are a sorority woman with ADHD who finds yourself burning out after every big event, you do not have to figure this out alone. If you want one on one support building systems that actually work with your brain, especially during high pressure seasons like recruitment, you are always welcome to reach out and learn more about working with me.
How to Keep Your Sh*t Together During Sorority Recruitment
January 4, 2026
The beginning of the new year brings a lot of fun and exciting changes for college students. For those of us in Greek Life, it also signals the start of spring sorority recruitment, which means long days, heightened emotions, and schedules that leave very little room to breathe.
For some of you, this is your first time going through recruitment. You’re a bundle of nerves and excitement, trying to make a great first impression, remember which letters go with which house, and keep track of who said what joke. For others, you’re on the other side of the process. You’re the active members helping select new PNMs to join your chapter. A special few of you are Rho Gammas, guiding PNMs through the process, acting as emotional support, and helping them process what can feel like an overwhelming experience.
No matter what role you play, if you’re involved in sorority recruitment, you already know how emotionally intense it can be.
The vast majority of sorority women are high achieving. You work hard, overcommit, and push yourselves in academics, leadership, friendships, and extracurriculars. From the outside, sorority women often look put together, or at least more put together than the average college student. On the inside, many of you feel like you are barely holding it together.
You’re being pulled in a dozen directions at once, and it is exhausting. Recruitment season amplifies this pressure, especially for women with ADHD who are already juggling time management, emotional regulation, and social demands.
As an ADHD coach and former sorority woman, I want to share strategies that can help you stay grounded during recruitment. This is not about being perfect or having it all together. It is about protecting your energy, your mental health, and your sense of self.
For PNMs: How to Stay Organized and Regulated
1. Set up a simple note system before you leave your dorm
Recruitment moves fast, and decision fatigue is real. By the end of the day, trying to remember names, conversations, and overall vibes can feel impossible, especially for ADHD brains.
Before leaving your dorm on day one, create a notes template that works for you. It doesn’t need to be fancy. It just needs to be consistent.
You might include:
Use emojis to help you quickly capture how you felt. Trust your gut and write things down as soon as you can.
2. Plan ahead to reduce daily stress
Recruitment is not the time to wing it. The more you can plan in advance, the less mental energy you will waste on small decisions.
Helpful planning strategies include:
Pack a recruitment bag with essentials:
This isn’t being extra. This is being prepared.
3. Move your body if you have the time
If it comes down to exercise or sleep, choose sleep. But if you can fit in a walk, a run, or a short workout before recruitment, it can make a noticeable difference.
Movement helps reduce anxiety, improves focus, and burns off nervous energy. Recruitment requires a lot of sitting, listening, and social engagement. Giving your body an outlet beforehand can help you stay regulated longer.
For Active Members and Rho Gammas: Protect Your Energy
Recruitment is emotionally demanding for you too. You are managing your own stress while supporting others, often without much acknowledgment.
1. Build in intentional decompression time
You need a place to release stress. This might look like:
If you need alone time, that’s okay too. Identify a quiet space where you can reset, whether that is your room, a corner of the house, or time with headphones and calming background sounds.
2. Set realistic expectations for yourself
You can’t be emotionally available to everyone all the time. Recruitment culture often glorifies self-sacrifice, but burnout helps no one.
Give yourself permission to:
3. Watch for ADHD burnout signals
Many sorority women with ADHD push through stress until they crash. Pay attention to signs like irritability, zoning out, emotional overwhelm, or physical exhaustion.
If you start noticing these signals, it doesn’t mean you are failing. It means your nervous system needs support.
Why I Care About This
I dreaded recruitment when I rushed, when I spent weeks preparing with my own sisters, and when I served as a Rho Gamma. Those weeks felt overwhelming, filled with mandatory meetings, trainings, practices, and expectations, all on top of starting a new semester of school.
It often felt chaotic and emotionally draining, with anxiety spilling over into small details and interactions. At the time, I thought I just needed to try harder at being the perfect sorority woman.
Years later, I understand that much of what I struggled with was ADHD.
Now, as an ADHD coach, I see these same patterns in high achieving sorority women every day. Smart, driven women who look fine on the outside but feel like they are barely holding it together on the inside.
Many of my clients come to me hoping for more discipline or motivation. What they actually need are practical strategies that work with their brains, systems that help them manage overwhelm, and support that allows them to recover instead of burning out.
Want Support Beyond Recruitment?
If you are a sorority woman with ADHD who feels overwhelmed by academics, social obligations, and daily life, you aren’t alone.
Coaching can help you build systems for time management, emotional regulation, and follow through, without pushing yourself to the point of exhaustion.
My work focuses specifically on high achieving college women who want support that understands both ADHD and sorority life. If that sounds like you, I would love to help.
You deserve support that fits your life, not advice that tells you to just do more.
For some of you, this is your first time going through recruitment. You’re a bundle of nerves and excitement, trying to make a great first impression, remember which letters go with which house, and keep track of who said what joke. For others, you’re on the other side of the process. You’re the active members helping select new PNMs to join your chapter. A special few of you are Rho Gammas, guiding PNMs through the process, acting as emotional support, and helping them process what can feel like an overwhelming experience.
No matter what role you play, if you’re involved in sorority recruitment, you already know how emotionally intense it can be.
The vast majority of sorority women are high achieving. You work hard, overcommit, and push yourselves in academics, leadership, friendships, and extracurriculars. From the outside, sorority women often look put together, or at least more put together than the average college student. On the inside, many of you feel like you are barely holding it together.
You’re being pulled in a dozen directions at once, and it is exhausting. Recruitment season amplifies this pressure, especially for women with ADHD who are already juggling time management, emotional regulation, and social demands.
As an ADHD coach and former sorority woman, I want to share strategies that can help you stay grounded during recruitment. This is not about being perfect or having it all together. It is about protecting your energy, your mental health, and your sense of self.
For PNMs: How to Stay Organized and Regulated
1. Set up a simple note system before you leave your dorm
Recruitment moves fast, and decision fatigue is real. By the end of the day, trying to remember names, conversations, and overall vibes can feel impossible, especially for ADHD brains.
Before leaving your dorm on day one, create a notes template that works for you. It doesn’t need to be fancy. It just needs to be consistent.
You might include:
- House name (If it is the first round and you visit all houses, find a list of active sororities at your school and pre write these)
- Conversation rating from 1 to 10
- Overall house vibe from 1 to 10
- Cost or financial expectations mentioned
- A few quick bullet point notes
Use emojis to help you quickly capture how you felt. Trust your gut and write things down as soon as you can.
2. Plan ahead to reduce daily stress
Recruitment is not the time to wing it. The more you can plan in advance, the less mental energy you will waste on small decisions.
Helpful planning strategies include:
- Choosing outfits for each round ahead of time
- Trying everything on the week before AND again the night before with shoes and accessories
- Laying outfits out completely the night before
- Packing a backup outfit in case of spills or wardrobe malfunctions
Pack a recruitment bag with essentials:
- Snacks with protein and carbs (ex: protein bars, nuts, meat sticks, trail mix, dried fruit, goldfish, pretzels)
- Gum or mints
- Makeup touch ups and wipes
- Tissues and napkins
- Hand sanitizer
- Basic medications and Band Aids (ex: Advil, DayQuil, or cough drops)
- Headphones or AirPods and earplugs
This isn’t being extra. This is being prepared.
3. Move your body if you have the time
If it comes down to exercise or sleep, choose sleep. But if you can fit in a walk, a run, or a short workout before recruitment, it can make a noticeable difference.
Movement helps reduce anxiety, improves focus, and burns off nervous energy. Recruitment requires a lot of sitting, listening, and social engagement. Giving your body an outlet beforehand can help you stay regulated longer.
For Active Members and Rho Gammas: Protect Your Energy
Recruitment is emotionally demanding for you too. You are managing your own stress while supporting others, often without much acknowledgment.
1. Build in intentional decompression time
You need a place to release stress. This might look like:
- Venting with sisters you feel safe with
- Taking a workout or exercise class such as HIIT or yoga
- Writing out frustrations and physically tearing (or burning) up the paper
If you need alone time, that’s okay too. Identify a quiet space where you can reset, whether that is your room, a corner of the house, or time with headphones and calming background sounds.
2. Set realistic expectations for yourself
You can’t be emotionally available to everyone all the time. Recruitment culture often glorifies self-sacrifice, but burnout helps no one.
Give yourself permission to:
- Take breaks
- Ask for help
- Step away when you feel overwhelmed
3. Watch for ADHD burnout signals
Many sorority women with ADHD push through stress until they crash. Pay attention to signs like irritability, zoning out, emotional overwhelm, or physical exhaustion.
If you start noticing these signals, it doesn’t mean you are failing. It means your nervous system needs support.
Why I Care About This
I dreaded recruitment when I rushed, when I spent weeks preparing with my own sisters, and when I served as a Rho Gamma. Those weeks felt overwhelming, filled with mandatory meetings, trainings, practices, and expectations, all on top of starting a new semester of school.
It often felt chaotic and emotionally draining, with anxiety spilling over into small details and interactions. At the time, I thought I just needed to try harder at being the perfect sorority woman.
Years later, I understand that much of what I struggled with was ADHD.
Now, as an ADHD coach, I see these same patterns in high achieving sorority women every day. Smart, driven women who look fine on the outside but feel like they are barely holding it together on the inside.
Many of my clients come to me hoping for more discipline or motivation. What they actually need are practical strategies that work with their brains, systems that help them manage overwhelm, and support that allows them to recover instead of burning out.
Want Support Beyond Recruitment?
If you are a sorority woman with ADHD who feels overwhelmed by academics, social obligations, and daily life, you aren’t alone.
Coaching can help you build systems for time management, emotional regulation, and follow through, without pushing yourself to the point of exhaustion.
My work focuses specifically on high achieving college women who want support that understands both ADHD and sorority life. If that sounds like you, I would love to help.
You deserve support that fits your life, not advice that tells you to just do more.
