I recently booked a consultation with a fellow Solution Focused Hypnotherapist whom I’d met on a course (yes, therapists get therapy too). After sharing some of my challenges, she asked:
“And if I remember correctly, you have ADHD, right?”
Me: “Erm, nope… wait, what?“
Plot twist!
Many of my nearest and dearest are either diagnosed or suspect they have ADHD, but I’d never properly considered it for myself. I protested: “But I love spreadsheets! And look at this immaculate colour-coded diary.” However, as our conversation went on, I had to admit that it was a possibility.
Could my carefully choreographed life—one that so often left me feeling overwhelmed and bursting at the seems—be, in fact, the sign of an ADHD brain trying to cope with its own inner chaos?
ADHD (Attention Deficit Hyperactivity Disorder) is often linked to struggles with focus, impulsivity, and hyperactivity. The reality is: ADHD looks different for everyone. It can have a big impact on mental health, self-esteem, and daily life. But with the right strategies, I truly believe people with ADHD can absolutely thrive. Because I’ve seen it happen.
What’s going on in the ADHD brain?
ADHD isn’t just about being easily distracted or full of energy—it’s about how the brain works. The prefrontal cortex (the part of the brain responsible for planning, decision-making, and staying on task) works a little differently. On top of that, brain chemicals like dopamine and noradrenaline (which help with motivation and focus) tend to be lower, making it harder to stay engaged or get things done.
You may remember from past blog posts that the crux of many mental health struggles is: A) an excess of stress, and B) a lack of REM sleep, our body’s built-in system for processing stress. Over time, we can get stuck in the grips of a vicious cycle:
- More stress = Less sleep
- Less sleep = More stress
- Wash, rinse, repeat.
This is challenging enough in a neurotypical brain, but how does it impact a brain that’s also juggling ADHD?
How ADHD affects mental health
For a brain with ADHD, this stress-sleep cycle can be even more intense. ADHD brains already struggle with regulating dopamine, the neurotransmitter that helps with motivation and focus. When stress levels rise and sleep is disrupted, dopamine levels drop even further, making it harder to concentrate, manage emotions, and stay on top of daily life.
On top of that, ADHD often comes with difficulties in transitioning to sleep. Racing thoughts, restless energy, and delayed melatonin production can make falling and staying asleep a challenge. The result? A brain that’s not only overtired but also less able to cope with the stress that lack of sleep creates.
As a result, many people with ADHD experience anxiety, stress, and even depression, often because of frustration over daily challenges. When things feel overwhelming, self-doubt can creep in, leading to cycles of stress and burnout.
Since ADHD also affects emotional regulation, it’s common to feel emotions intensely and struggle to shift out of a negative mindset. This can make everyday challenges feel even bigger than they are, leading to frustration and exhaustion.
Practical ways to manage ADHD
There are plenty of resources out there with specific tips to make life with ADHD easier, like this one. Instead, I’m going to share my process for creating my own systems.
- Self-inquiry. Instead of (or should I say “after”) berating myself for leaving the laundry in the washing machine again, I would take this as an opportunity to reflect on what I was struggling with.
- Being solution-focused. I then though about small, practical solutions I could put in place to help me overcome the things I was struggling with. For example, setting a timer on my phone every time I put a load in.
- Optimising my environment. ADHD brains thrive with external cues (visual reminders, to-do lists etc). So, wherever possible, I found ways to make tasks easier to remember and complete. For example: putting a sticky note on the washing machine reminding me to set a timer.
- Assess & refine. If it works, do more of it. If it is not working, do something different.
The result is this lovely list, which I keep pinned at the top of my notes on my phone:
Other things that have helped:
- Movement. If you’re not an exercise person, I hate to do this to you but: it just works. Movement boosts dopamine levels (great for focus and mood). I’m lucky enough to live close to Ekah Yoga in Brighton, but even a 15-minute walk around the block with my dog is great for a little reset.
- Podcasts. Learning more from others isn’t only useful, it also helps to remind you that you’re not alone. My favourite right now is ADHD Chatter.
How Solution Focused Hypnotherapy can help
Solution Focused Hypnotherapy (SFH) is an uplifting way to help people with ADHD feel more in control. Unlike therapies that focus on the past, SFH looks at strengths, solutions, and creating a positive future.
Hypnotherapy helps by guiding the brain into a relaxed, focused state where it’s more open to positive change. Here’s how it can help with ADHD:
- Lowering stress & anxiety: Hypnosis encourages deep relaxation, helping to reduce stress and improve emotional balance.
- Boosting focus & motivation: SFH reinforces helpful thought patterns, making it easier to concentrate and stay on track.
- Improving sleep: Many people with ADHD struggle with sleep, and hypnosis can help establish better sleep habits.
- Building confidence & self-belief: SFH helps shift negative thought patterns, making it easier to see strengths rather than just struggles.
How Solution Focused Hypnotherapy helped me
Remember that high-stress, low-sleep spiral we talked about? I believe that’s why Solution Focused Hypnotherapy had such a powerful effect for me. For years, I’d battled intrusive thoughts, a hallmark of ADHD. Breaking that stress cycle was key. As my sleep and stress improved, the intrusive thoughts, which had felt insurmountable, gradually disappeared. Instead of fixating on my endless to-do list, we prioritised small, manageable steps. This focus on progress, rather than perfection, was liberating. I emerged feeling empowered, with a significant boost to my confidence and mood.
Thriving with ADHD
You may be screaming: “Thriving? Are you kidding me?!” But when our brains are at their best, ADHD comes with a range of strengths that are hard to ignore:
- Creativity & Innovation: ADHD brains are great at making unexpected connections, thinking outside the box, and coming up with unique solutions to problems.
- Hyperfocus Superpower: When fully engaged in something interesting, people with ADHD can enter a deep state of focus, leading to incredible productivity and mastery.
- Resilience & Adaptability: Many people with ADHD have had to navigate challenges from a young age, making them incredibly resourceful and capable of bouncing back from setbacks.
- High Energy & Enthusiasm: ADHD often brings a natural sense of curiosity, excitement, and passion—qualities that can be infectious and inspiring to others.
- Strong Intuition & Empathy: Many people with ADHD are highly intuitive and emotionally sensitive, making them great at reading situations and connecting with others on a deep level.
- Spontaneity & Adventure: A willingness to embrace new experiences, take risks, and go with the flow can lead to exciting opportunities and a rich, varied life.
It’s no surprise that some of the world’s top achievers—entrepreneurs, artists, and innovators—have ADHD, flexing those unique qualities that can be a huge advantage in both personal and professional life.
Moving forward
So, what happens next?
I’ve started the long process of getting an ADHD diagnosis in the UK. No one knows for certain what the outcome will be. But even if I don’t formally land on the neurospicy spectrum, simply reflecting on life through this lens has been a fascinating journey. I’ve given myself permission to be gentle and adopt new strategies. And for that alone, it’s been worth it.
What about YOU?
ADHD comes with challenges, but it also comes with strengths. With the right tools and support, people with ADHD can create a life that works with their brain rather than against it. Solution Focused Hypnotherapy offers a practical, empowering way to reduce stress, improve focus, and build confidence.
If you or someone you know has ADHD and wants to explore new ways to manage it, Solution Focused Hypnotherapy might be a great next step. Please reach out for a free consultation.
