Liz Melling ADHD Coaching and Holistic Wellbeing

Website Contact the business

Liz Melling ADHD Coaching and Holistic Wellbeing Helping ADHD women understand their minds, work with their strengths, and navigate life in ways that feel manageable and sustainable.

Through coaching, creative exploration and a holistic approach, I support change without pressure or perfection.

If we worked together, I wouldn’t give you my perfect ADHD routine.If we worked together, I wouldn’t give you my perfect...
12/10/2026

If we worked together, I wouldn’t give you my perfect ADHD routine.

If we worked together, I wouldn’t give you my perfect ADHD routine. In fact, I wouldn’t give you any perfect ADHD routine, because I don’t believe they exist.

One of the things I’ve learned through understanding my own ADHD, and through my work as a coach, is just how individual we are. The strategy that helps one person get started might make somebody else feel more overwhelmed. One person might love a detailed plan, while another needs something much more flexible. Even something that works brilliantly for you now might not work in six months’ time (yes, I know – it’s super frustrating sometimes!).

That’s why my approach to ADHD coaching isn’t about handing you a list of strategies and telling you which ones you should be using. I might suggest something that can be helpful for a particular ADHD challenge, share an idea you might not have come across before, or talk about approaches that other people have found useful. But that doesn’t mean I expect them to work for you exactly as they are.

It’s about getting curious together.

What are you finding difficult?
What’s getting in the way?
What have you already tried?
Is there something we could try, adapt or approach differently?
What could make this feel easier or more manageable for your brain and your life?

For me, ADHD coaching is about helping you understand yourself better and finding ways of doing things that actually work for you, rather than trying to squeeze yourself into somebody else’s idea of what you should be doing.

If this sounds like the kind of support you’ve been looking for, I currently have space for new 1:1 ADHD coaching clients. Send me a DM if you’d like to have a chat about whether we might be a good fit.

𝐀𝐃𝐇𝐃 𝐌𝐘𝐓𝐇: People with ADHD Cannot Focus on AnythingThis is one of those myths that can make people question whether the...
10/10/2026

𝐀𝐃𝐇𝐃 𝐌𝐘𝐓𝐇:
People with ADHD Cannot Focus on Anything

This is one of those myths that can make people question whether their experience really “counts”. You might think, But I can spend hours doing something when I’m really interested in it. Surely I can’t have ADHD?

ADHD doesn’t mean you can’t focus. Your ability to focus can vary enormously depending on what you’re doing. Something that feels boring, repetitive or unrewarding might be incredibly difficult to stay with, while something that really interests you can hold your attention for hours.

You might become so absorbed in what you’re doing that you lose track of time, forget what else you were meant to be doing, or suddenly realise that several hours have disappeared. And being able to focus intensely on some things doesn’t cancel out the times when getting your brain to focus feels almost impossible.

This is one of the reasons the words “attention deficit” don’t always seem to capture the experience particularly well. ADHD is more complicated than simply having too little attention.

For me, better ADHD awareness means moving beyond the idea that ADHD looks like someone who just “can’t concentrate”.

Does your ability to focus change depending on what you’re doing?

When did you last take 45 minutes out of your day without using it to catch up on something? Not to answer emails, sort ...
09/10/2026

When did you last take 45 minutes out of your day without using it to catch up on something?

Not to answer emails, sort something out, or get ahead of tomorrow... just to pause.

It can be surprisingly difficult to give ourselves permission to do that, especially when there’s always something else we could be doing.

That’s one of the reasons I created Creative Pause.

It’s 45 minutes of gentle, guided creative activities designed to give you a bit of space away from the endless list of things that need doing.

You don’t need to be artistic. There’s nothing to get right, and you don’t need to produce anything worth keeping.

Sometimes we chat. Sometimes we get absorbed in what we’re making. Sometimes people surprise themselves with what comes out on the page.

The next Creative Pause is Tuesday 13 October, 12.30–1.15pm.

If your brain has been particularly busy lately, perhaps this is your reminder that you’re allowed to put everything else down for 45 minutes.

Want to join us?

You’ll find the link in my bio, or via the ‘Learn more’ button (Facebook).

07/10/2026

I love sharing simple tools and approaches that can help busy ADHD brains.

Mid-Week Mini Resets are small pauses you can dip into to slow things down and refocus when your mind feels busy.
Try them out and let me know what you think!

This week’s reset: Pattern spotting

Look around your space and find patterns - stripes, tiles, leaves, or repeated shapes. Spend one minute just noticing them.

Why it helps: Focusing on visual details gives your brain something soothing yet engaging to do. It gently redirects attention from mental clutter to the here and now.

Not every reset I share will be right for you - and that’s okay.
Think of these as ideas to try out, tweak, or leave behind, depending on what actually helps you.

This is just one of the many practical reset ideas I share in The ADHD Pocket Reset.

The book is designed to support ADHD brains in real life - with gentle, doable tools you can dip into when things feel overwhelming, restless, or hard to settle. It’s not about doing everything or doing it “properly”, but about building a personalised toolkit of resets that work for you.

If you’d like more ideas like this, click the link in my bio, or the ‘Learn more’ button (Facebook).

October is ADHD Awareness Month.And for me, awareness is about much more than knowing what the letters ADHD stand for. I...
05/10/2026

October is ADHD Awareness Month.

And for me, awareness is about much more than knowing what the letters ADHD stand for. It’s about understanding what ADHD can actually look like in real life.

Before I knew I had ADHD, my idea of what ADHD looked like was pretty limited. I didn’t recognise myself in it. There were things I struggled with that I thought were just me. Things I found frustrating. Things I thought I should be better at. Things I didn’t realise could have anything to do with ADHD.

Learning more about my brain hasn’t suddenly made everything easy. But it has helped me understand myself differently. And that’s one of the reasons ADHD awareness matters to me.

Because when our understanding of ADHD is narrow, people get missed. We can end up judging ourselves for things we don’t yet understand, or trying harder and harder to do things in ways that simply don’t work well for us.

So, this month, I’ll be joining in with ADHD Awareness Month by sharing some of my own experiences, challenging a few ADHD myths, and talking about some of the things I’ve learned through both my work and my own late diagnosis.

And I’d really like this to be a conversation too.

What’s one thing you understand differently about yourself since learning more about ADHD?

I’d love to hear it.

Fungi. A scientific paper. Prize-winning sheep. A secret code. More than 4,000 acres of land left to the National Trust....
02/10/2026

Fungi. A scientific paper. Prize-winning sheep. A secret code. More than 4,000 acres of land left to the National Trust.

None of these were things I associated with Beatrix Potter.

To me, she was Peter Rabbit and beautifully illustrated children’s books.
Then I visited an exhibition about her life in the Lake District and discovered just how little of her I actually knew.

And that’s the bit that really got me thinking.

Because we do this with people all the time.

We know the version of them we’ve encountered. Their job. The thing they’re known for. The stories they’ve happened to tell us.

But even with someone we’ve known for years, there can still be interests, experiences and whole sides of them we know nothing about.

I rather like the idea that we never completely finish getting to know someone.

There can always be something else to discover, something new to connect over, or something that helps us understand them a little differently.

What’s something you found out about someone you’d known for ages that completely surprised you?

30/09/2026

I love sharing simple tools and approaches that can help busy ADHD brains.

Mid-Week Mini Resets are small pauses you can dip into to slow things down and refocus when your mind feels busy.
Try them out and let me know what you think!

This week’s reset: Hand-Trace Breathing

Spread one hand open. With your other hand, slowly trace up and down each finger - breathe in as you trace up, breathe out as you trace down.

Why it helps: This combines movement, breath, and touch, giving your ADHD brain multiple points of focus to stay engaged while calming your body.

Not every reset I share will be right for you - and that’s okay.
Think of these as ideas to try out, tweak, or leave behind, depending on what actually helps you.

This is just one of the many practical reset ideas I share in The ADHD Pocket Reset.

The book is designed to support ADHD brains in real life - with gentle, doable tools you can dip into when things feel overwhelming, restless, or hard to settle. It’s not about doing everything or doing it “properly”, but about building a personalised toolkit of resets that work for you.

If you’d like more ideas like this, click the link in my bio, or the ‘Learn more’ button (Facebook).

Most creativity never makes it onto Instagram.The half-finished thing.The idea that didn’t work.The experiment that went...
29/09/2026

Most creativity never makes it onto Instagram.

The half-finished thing.
The idea that didn’t work.
The experiment that went somewhere completely unexpected.
The thing you made that you hated.
The thing you accidentally loved.
The afternoon you spent playing with something just to see what happened.

We tend to see the finished piece. But I’m interested in everything that happens before that.

I love finding out how artists actually work and what their creative process looks like.

And I think it’s one of the reasons I’m much more interested in creativity as something we do than whether what we produce at the end of it is “good”.

Making something doesn’t have to result in something impressive to have been worth doing.
Sometimes the interesting bit was what happened while you were making it.

P.S. If you fancy 45 minutes to play, experiment and create without worrying about the end result, come along to one of my free Creative Pause sessions. You’ll find the booking link in the comments.

When did making things become another thing we had to be good at?Somewhere along the way, a lot of us seem to have picke...
28/09/2026

When did making things become another thing we had to be good at?

Somewhere along the way, a lot of us seem to have picked up the idea that if we draw, paint, colour, collage or make something, the end result ought to be GOOD.

Otherwise, what was the point?

But what if the point was the 45 minutes you spent making it?

The playing. The experimenting. Following an idea to see where it goes. Doing something with your hands. Making choices that don't particularly matter.

That’s much what Creative Pause is about.

It’s not an art class, and I’m not going to teach you how to make something impressive.

I give you some simple creative prompts and 45 minutes to explore them however you want, without pressure or judgement.

You don't need to be good at art. You don't need special materials. And what you make at the end really doesn't matter.

My next two free online Creative Pause sessions are:
Thursday 1 October, 7:00–7:45pm
Tuesday 13 October, 12:30–1:15pm

Come and make something just because you can.

Click the link in my bio, or the ‘Learn more’ button (Facebook) to book your place xx

Address

Bradford

Opening Hours

Monday 10am - 6pm
Tuesday 10pm - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm
Friday 10am - 6pm

Website

Alerts

Be the first to know and let us send you an email when Liz Melling ADHD Coaching and Holistic Wellbeing posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Liz Melling ADHD Coaching and Holistic Wellbeing:

Shortcuts

Share