adhd rhythm

adhd rhythm ADHD/ AuDHD Executive Function Coach
Teens | Parents | Late-diagnosed Adults
Your journey, your way.

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If you’ve ever thought “yes, I know what I’m supposed to do... but HOW?”, you’re not missing something obvious. And it c...
25/08/2026

If you’ve ever thought “yes, I know what I’m supposed to do... but HOW?”, you’re not missing something obvious.
And it can be so frustrating and confusing.

Change doesn’t happen by knowing alone. The skills we rely on get built in the small, daily, unglamorous moments of practice that quietly strengthen the mental muscles, until, over time, they add up to different outcomes.

That’s the practice that begins to bridge the executive function gap between knowing and doing.

It’s a big part of why I’ve incorporated a mental fitness program into my coaching. Positive Intelligence | Mental Fitness
Because it scaffolds these daily mental exercises that can feel impossible to practice alone.

The “knowing” was never the problem. The “how” is the work that strengthens the neuro-muscles. It’s the practice that builds executive function capacity and it’s where different possibilities lie. 🧡

If any of this felt familiar, I’m really glad you’re here. And if you’re wondering what working together actually looks like, my DMs are always open.

18/08/2026

The most loving thing we do, trying to fix things, is often what gets in the way.

We often think supporting someone means having an answer. A helpful fix, wise advice or to offer solutions.

But what actually supports change and growth rarely starts with being told what to do.

From a place of feeling understood and safe, defences come down, and it becomes possible to open up. That’s the state where reflection is possible, where new thinking can happen, where the skills to self-direct quietly get stronger. You can’t build any of that from a place of judgement or pressure.

Neurodivergent people have spent a lifetime feeling misunderstood and shortcomings are frequently pointed out. That’s a heavy load that bubbles underneath and carries over, even when support is offered from a place of love and the best intentions.

So this is a small invitation. A shift away from a (loving) desire to fix. And instead, practice more listening to understand, and building from there together.

It’s slower than advice or directing but it’s strengthening the skills for change that actually lasts. 🩷🧡

27/07/2026

There are many challenges with ADHD that some people never have to think about.

But there are also strengths that get buried under them too, because we pay more attention to what’s wrong.

Understanding isn’t about being right or trying to explain things away. It’s what makes it safe to get curious.

And curiosity is where the useful questions live. Not, “why can’t I just do this?” but “what might actually help, and what could I try instead?”

That’s where possibilities lie. And it’s exactly what coaching creates space to reflect on. ✨🧡

26/07/2026

There are challenges with ADHD that many people will never have to think about.

But there are strengths that get buried under them too, often because all anyone’s been looking at is the struggle.

Understanding isn’t about being right or trying to explain it away. It’s what makes it safe to get curious.

And curiosity is where the useful questions live. Not, “why can’t I just do this?” but “what might actually help, and what could I try?”

That’s where possibilities lie.
And it’s exactly what coaching creates space for. ✨🧡

Exam season brings a particular kind of pressure, for kids, for parents, for teachers. The stakes feel high and visible ...
12/05/2026

Exam season brings a particular kind of pressure, for kids, for parents, for teachers.

The stakes feel high and visible signs of effort feel reassuring. And when things aren’t going smoothly, the pull to step in, direct, and fix is completely understandable.
I’ve felt all of it.

What’s shifted for me over time is where I put my attention. Not on the outputs, the revision hours, the productivity signals , but on supporting the invisible process underneath.

The self-direction that gets stronger through frequent practice, not when we direct or step in.

The wins I’ve shared in this post took intentional practice over months, and even years. They’re not revision or exam strategies. They’re the foundations of executive function that carry long after results day.

If you’re navigating exams right now, I hope the next few weeks are kind to you all. And remember, exams measure a very specific thing, in a very specific environment, on a very specific day. Not even close to the full story. 🧡🩷

03/05/2026

We coach the adults first and here’s why.

When a young neurodivergent person is struggling, starting with adults (parents, teachers, SENCOs) creates a bigger, longer-lasting impact than a few sessions with the child alone.

In this clip Michelle and Suzanne share the practical approach behind their practices and why coaching adults builds supportive systems around the child.

Quick note: executive function felt tricky to explain on the fly! It’s the inner ability to self-direct toward a goal, and that capacity can be intentionally developed through coaching. You’ll see a live example of working memory retrieval blip in the clip!

This is the first in a series, we’re just getting started.

DM for the full link and follow for part 2: what ADHD and neurodivergent coaching is, and what it isn’t.

30/03/2026

If your child has ADHD and revision season is creating friction, here are 5 ways you can support them:

1. Ask the questions that matter.
Swap output questions for reflexive ones. “What’s helping you revise, and what is it about it that works?” When they’re aware of it, they’re more likely to repeat it. And similarly, “what isn’t working, and why?” Noticing what’s not effective and adjust.

2. Fuel their brain before demand hits.
EF needs energy to run, and stress and revision burns through it faster. Keep food (plenty of protein), snacks and water accessible throughout the day. One less thing to think about.

3. Help them regulate before they learn. When the nervous system tips into dysregulation, cognition drops and effective study becomes almost impossible. Prompt them to regularly check in on their energy, notice early signs and what helps them reset. Recovery isn’t avoidance. It builds capacity.

4. Pre-plan for the wobbles and what can help. Think with them in advance: what tends to tip them over? Build a simple “if this happens, I can do this” plan, and keep it somewhere visible. Prepared beats panicked every time.

5. Blocks are data. Help them name them. If starting feels impossible, ask: what’s making this feel hard right now? The answer shapes the support.
Overwhelmed → what’s a manageable first step.
Content is hard → a conversation is quicker than battling alone. Ask a teacher, work with a friend.
Demoralised → flip it. A visible ‘ta da’ list of what’s been done and the progress made builds more momentum than staring at what’s left.

The goal isn’t more hours. It’s smarter, more supported revision.

Save this for exam season 📌 Which one are you trying first? 👇

Curious about ADHD & executive function coaching? DM me, I’d love to chat.

25/03/2026

April is a complicated month for Autistic people.

We don't need awareness, because we are neither an illness, nor hiding under your bed.

Acceptance is great, but you can accept something without offering much support for it.

Empowering Autistic people however... That invites us to do more than merely know of Autistic people or accept their existence. Empowerment asks us to do the things needed to balance the scales within this disproportionately harmful ecosystem.

I don't want to be accepted as I am. I want to be free to be the best version of me I can be. Not the version that is most comfortable for a normative society.

25/03/2026

If studying feels hard, here are 5 ways to power up your executive function that actually work:

1. Give your brain a hook, not a lecture.
When a goal feels far off or unclear, it’s hard for the brain to ‘see’ future consequences in the present. Connecting to why it matters to you literally boosts the chemicals that get EF moving. Get your future state in the room. A photo. A screenshot. Whatever makes it real.

2. Layer your learning. When multiple senses are engaged, the better your brain encodes, retains, and recalls. Try visual diagrams + writing by hand + videos + teaching it to someone. Activate different brain networks.

3. EF needs a regulated nervous system to switch on.
Protein → stable blood sugar → more regulated nervous system → helps EF.
Dehydration releases stress chemicals (not ideal for focus, it turns out).
Movement before studying can help improve focus. Even 5-10 minutes jumping or dancing around your room!

4. Every time you resist a distraction, even ones you’re not consciously aware of, executive function capacity takes a hit. Notice what gets in the way and remove what you can. Visual clutter, phone, ditch the computer for paper and pen. Protect the capacity you have.

5. Sustained attention isn’t a real thing (contrary to what we’re often told). The actual skills are paying attention to your attention and redirecting back when it shifts.
Write what you want your brain to focus on somewhere BIG - a whiteboard, large sticky, somewhere in your eyeline. When thoughts drift, and they will, it pulls you back.

Save this before your next study session 📌

Which one are you trying first? 👇

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