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ADHD Awareness Month: Reflections, Realities & My Personal Toolbox

  • Writer: Dr. Gemma Goodliffe
    Dr. Gemma Goodliffe
  • Oct 30
  • 3 min read
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As October — and ADHD Awareness Month — comes to an end, I’ve been reflecting on what I’ve learnt through my own experiences: living with ADHD, parenting a child with ADHD, and coaching and supporting many people who have it.



ADHD affects more than 360 million adults worldwide, and current NHS data (May 2025) estimates that 2.5 million people in England are living with ADHD — yet it remains widely misunderstood.


ADHD isn’t just about “hyper children.” It can look like:

  • The mum who can’t slow her racing thoughts.

  • The husband who feels lazy, but isn’t.

  • The business owner who thrives professionally but struggles to keep their home organised or pay bills on time.

  • The student who tries harder than anyone else, yet forgets everything.


ADHD can be exhausting — a constant effort to do the things that seem effortless for everyone else. It affects emotions as much as focus, often bringing overthinking, shame, rejection sensitivity, and masking just to get through the day.


Many (especially women) go undiagnosed for years, mislabelled as anxious, emotional, or lazy. But understanding ADHD is the first step toward compassion — both for ourselves and for others.



What ADHD Looks Like for Me


For me, ADHD shows up in many ways — some frustrating, some funny, all very real.

  • Impulsively signing up for subscriptions or apps I’ll only use once.

  • Diving headfirst into a new hobby, buying all the gear… and losing interest after a few weeks.

  • Overthinking every email or message I send.

  • Replaying conversations, searching for hidden meanings.

  • Starting a new Netflix series — then abandoning it after a few episodes.

  • Zoning out in meetings, then blurting out a thought from five minutes ago (and replaying it in my head for the rest of the day).

  • Having 200+ open tabs on my computer or phone.

  • Saying yes to too many things, to avoid disappointing anyone (hello, RSD — rejection sensitive dysphoria).



My Personal ADHD Toolbox


Having a brain that works differently means building the right structure, support, and strategies around you. Over time, I’ve developed a toolkit that helps me stay focused, grounded, and kind to myself.



1. Tools for Focus & Productivity


  • Noise-cancelling headphones – I need complete silence to concentrate; background conversations are my kryptonite.

  • Daily planning – My downloadable Daily Planning & Focus Tools help me structure my day - you can download them here:




  • Task grouping/batching – Combining similar tasks keeps me in flow.

  • Pomodoro technique – Working in focused sprints rather than long marathons.

  • Visual & audio reminders – Out of sight truly is out of mind for ADHD brains. Sticky notes, whiteboards, visual timers, and smart device reminders keep me on track.


2. Supporting Emotional & Mental Health


  • Guided meditations or mindfulness apps – I use Headspace.

  • Exercise – Running outdoors, tennis, and Pilates are my go-tos.

  • Creativity – I love experimenting with crafts (Cricut, macramé, Jesmonite, flower arranging). Creativity doesn’t have to mean art — it can be journaling, music, or writing.

  • Self-compassion & affirmations – Talk to yourself as kindly as you would to a friend.

  • Gratitude practice – A daily habit I include in my morning planning.





3. Routine & Structure


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  • Morning and evening routines – Start and end the day calmly and consistently.

  • Visual calendars & schedules – These help me see what’s coming and reduce surprises.

  • Sunday planning – Every Sunday afternoon, I plan the week ahead to avoid midweek chaos or last-minute panics.



4. Support Systems


  • Friends and family who truly understand.

  • Supportive colleagues.

  • ADHD coaching - As well as coaching others, I’ve also been coached myself for a year — and it made a huge difference. Read more about ADHD coaching in this blog post.



Final Thoughts


ADHD can be overwhelming, but it can also be a source of creativity, passion, and innovation when understood and supported. Compassion — for ourselves and others — is the foundation for thriving, not just coping.


If you would like to find out if coaching might benefit and support you on your ADHD journey please do schedule a free Discovery Call.



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