Important to note that not everyone with executive impairment has ADHD. It shows up in other neurodivergences like autism and dyslexia, mental health conditions like anxiety, depression, post-traumatic stress disorder (PTSD) and other chronic illnesses. For this blog, we're looking at ADHD. Maybe this is something you can relate to? Executive Functions are our brain's management system For as long as I can remember, I have struggled to work in the way everyone else around me seemed to, been sensitive to and sidelined by emotions and would rather scratch my eyes out than start some tasks on my to-do list! The “Why can’t I just…” thought was on repeat, and I accepted and normalised the labels given to me - “disorganised” - “forgetful” - “clumsy”. It wasn’t until I accepted that I probably had ADHD (what I call the "knowing") that I started to understand what was driving my challenges. It turns out these were all to do with executive function impairment. What are Executive Functions? In short, they are the brain’s management system that supports you through everyday life - they help you stay on task, manage your emotions, and plan, organise and streamline your day. There are eight core functions to look at: Task Activation and Initiation – Organisation, planning, and prioritisation. This is about planning your day and starting tasks or quickly switching between them. Managing your Effort - Maintaining energy levels, being aware of effortful tasks, checking in on energy drains and burnout resilience. Emotional Regulation – Managing big feelings without them taking over. Working Memory – Holding information in your mind while using it. Impulse Control – Pausing before acting and speaking. Flexible Thinking – Adapting and re-strategising when plans change. Self-Monitoring – Noticing what you’re doing in the moment and adjusting appropriately. Organisation – Keeping track of schedules, documents, and physical belongings. What does Executive Function Impairment look like? For some people, managing their executive functions is effortless, but for ADHDers, most executive functions are impaired to a lesser or greater extent. So what can executive impairment look like? Jumping in and saying or doing something without first thinking about it Feeling emotions intensely (the highs and the lows) and struggling to shift them Losing your train of thought mid-sentence Losing track of what you were doing mid-task Struggling to start tasks and being fearful of the big, scary task monster Losing track of time or double-booking meetings and plans Getting stuck or easily overwhelmed in daily life Regularly losing your keys/cards/phone This can bleed into every part of our life - work, home, and our relationships, and it can be incredibly challenging to change these patterns of behaviour without awareness of the ADHD Lens and the right support. The 30% impairment theory by Dr Russell Barkley ADHD researcher Dr Russell Barkley suggests these executive function challenges are due to a 30% developmental delay for ADHDers in childhood compared to their peers. The developmental delay is in the prefrontal cortex (or frontal lobe), the brain's control centre. The frontal lobe is the central hub for executive functions. Dopamine seeking: Dr Barkley also looks at dopamine dysregulation in his theories on ADHD. He suggests that we struggle with low gratification and stimulation, which is why we’re naturally drawn to things that light us up and give us a quick dopamine hit. It’s also why we take higher risks, and I guess this plays a role in why ADHDers make great entrepreneurs. ADHDers are driven by interest, novelty, urgency and passion. The Hunter / Gather versus Farmer Theory Another theory suggests that ADHD traits were an evolutionary advantage for nomadic tribes. Hunters and gatherers living in a precarious, uncertain environment had to develop pattern recognition, constant alertness, and heightened senses to watch for danger. There are all the strengths of an ADHDer (from the book "ADHD: A Hunter in a Farmer's World" by Thom Hartmann). London Psychiatric Clinic also has a great article on the possible evolution of ADHD. So what does this mean for ADHDers? What this means is that our brains are wired differently and work differently from those of someone without ADHD. I like to think what we lose in some exective functions we gain in others, but with that said, we do need to chalIenge ourselves to find strategies to help our exective functions which means finding ways to harness our brains and ADHD Coaching really helps with this - we get creative and come up with innovative ways to trick the brain into giving us that dopamine blast we need and useful ways into self connection and energy management. If this sounds good to you, then absolutely get in touch. (You don’t need to be diagnosed, or want a diagnosis, to work with me as an ADHD Careers Coach). In the meantime, check out more resources with useful tips. You can also download my free daily morning routine journal to support emotional regulation. DOWNLOAD YOUR FREE MORNING ROUTINE JOURNAL ONE-PAGER HERE TO GET STARTED!! About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Unmasking ADHD is a series in which I'll share stories from clients' and colleagues' experiences with ADHD. I hope this will become a series of experiences I can share with you all. Meet Laurie, a creative marketer, web designer and colleague of mine. In this post, she shares how it felt to receive her ADHD diagnosis at 32 after a very long journey of misdiagnosis, no diagnosis, and a lifetime of feeling something wasn't right, and the answers she was getting weren't correct either (something many of you can probably empathise with). Laurie describes how she felt as her ADHD assessment grew closer and the emotional rollercoaster, post-diagnosis. Will hand you over to Laurie... "Before I get into my post-diagnosis experience, I wanted to give you a quick overview of how I got here... I struggled most of my teenage and adult life, but initially, I had put it down to poor mental health. I was first diagnosed with depression at 18. When things got harder once I had my son, and again during lockdown 2020, I was diagnosed with anxiety and depression, which eventually led to being referred to a psychiatrist for further assessment in 2022. Over the years, I was assessed for Cyclothymia, Bipolar II and Borderline Personality Disorder (BPD). I tried so many different medications, but none of them worked for me - that's not to say they won't work for others, but in my case, it just wasn’t the proper treatment. Eventually, I was told I had BPD in early 2024, but it never really fit. A lot of symptoms didn’t match, and the ones that did felt more like ADHD (symptoms I was already aware of from my work in the neurodivergent space) - but by this point, I was managing, so I was discharged. A year later, during a mental health review, I questioned the diagnosis and found out they had decided to rule out BPD. I had no personality or mental health disorders (but I did have anxiety)- I’d just never received the confirmation letter. I mentioned ADHD, and my nurse agreed it was likely, so I was screened and referred to ADHD360 through Right To Choose, and now, at 32, I finally have a diagnosis - ADHD Combined Type (and anxiety). My symptoms and the subsequent poor mental health had been a result of undiagnosed ADHD (a neurological difference, not a mental health condition, but one that can impact mental health without answers, without understanding of self, and adjustments). This isn’t an unusual story - misdiagnosis and later diagnosis in women are incredibly common - Nat wrote a brilliant post about this if you want to learn more about that - read it just here. Now you have the backstory, here is what happened for me since receiving my diagnosis. I remember being excited about my ADHD assessment. After years of speaking to my doctor, fighting for answers for myself and struggling with poor mental health and misdiagnoses, it was a really big moment for me - it felt like the answer was finally around the corner. By the time the assessment was approaching, I had already spent a lot of time learning about and understanding what ADHD is, and learning more about myself, and it felt really good to be closer to some clarity. I was so nervous going into the assessment because I’d been here before with other diagnoses (and misdiagnosed), and at the same time, I still didn’t know what to expect. The day of the assessment came, and, of course, I was 20 minutes late (argh). I'd put it in my calendar for the wrong time (huge thanks to ADHD360 for accommodating the additional time)! I had a video call with a Psychiatrist who reviewed multiple forms that my family and I had filled out, and gave me an Attention Test, and that was it - years of waiting, and it was over in a couple of hours. The initial relief after an ADHD diagnosis I had expected the relief, and that was my first feeling! I felt free because I finally had an answer to why I was different and had struggled so much growing up (and as an adult). Aside from finally knowing, it meant there was a light at the end of the tunnel - I could now get some support and find ways to do things in a way that works for me, because I had confirmation that I'm not incapable, I'd just been trying so hard to fit into a box that I didn’t fit into (and never had) and masking is exhausting. I remember calling my mum straight away and crying. It was a release of years of questions and frustration (mostly towards myself), and it gave me the validation and forgiveness I needed to know that I wasn't broken and that the things I’d struggled with all my life weren’t my fault. Unpacking my entire life What I didn’t expect was the heartbreak for younger me (the child who had experienced long being misunderstood). I thought back through my life - the moments I didn’t feel enough, where I had doubted and questioned myself, told myself I was useless, too much, too little, too emotional, too lazy, too incapable - all the negative labels flooded back. There was also grief for the loss of the life that I could have had, had I been diagnosed as a child and given some tools to help me manage myself. There were a lot of maybes. "Maybe I would have this", "Maybe that wouldn't have happened", "Maybe life would have been easier", or "Maybe I could have just done better". I desperately wanted to hug every version of me and tell her she was never the problem. The internalised bias But with that, I realised how much internalised bias I had built up over a lifetime trying to mould myself into someone I wasn’t - someone who didn’t need help and could fix herself because if she did, maybe she’d be good enough - the cumulative impact on my self-esteem was huge. I've never thought that way about anyone else, so why did I feel it towards myself? I think I had always subconsciously carried this idea that my being different is bad. No one ever showed me otherwise while I was growing up! Nobody has actually said I was bad, but I had perceived it. It was in the 'small' criticisms and the stigma around difference that was so prevalent in the 1990s and early 2000s. That has been really difficult to unpack, and I carry a lot of guilt toward myself for how I treated myself and how cruel my internal thoughts were whenever I felt ashamed. There's also the worry that if I had made myself feel that way, had I ever made anyone else feel that way as a byproduct of criticising myself so harshly? Overall, I would say being diagnosed has given me the impetus to really do some personal development work and fully heal from my inner critic and my internalised ableism so I can fully accept myself as I am - because it turns out I really like ME JUST THE WAY I AM! Unmasking, Adjusting, Relearning Once I got the diagnosis, it felt as if the mask evaporated (it didn’t, but it felt like it and I felt a little exposed), which made me realise how much I had been masking most of the time. I was overperforming and overachieving beyond my capacity, at my own expense, and I wondered why I was constantly ill, tired, stressed, and overwhelmed. So when the mask dropped, I was left feeling very exhausted. Nat (read Nat's story here gave me some great advice about using discernment and easing myself into this new way of being, and I definitely understand why. You still need to do everything you've always done: go to work, be a good parent/partner, and juggle everything in life while also re-learning yourself and processing the old emotions that a diagnosis brings up. And there is power in discernment - choosing how you move forward at your own pace and how you show up for yourself. Diagnosis has given me autonomy over myself and my life. Medication & Titration When I started unmasking at my own pace, I realised how much I had been struggling; I didn't admit it to myself before! So, I asked for support and medication. I'm three weeks into titration for Elvanse 30mg, and it's been an experience!! I'm still struggling, but I am noticing gradual changes in my productivity. I am still very much ADHD and still struggle with time management and overperforming, but it's still early days, and things are getting easier to manage. I haven't lost my personality either (which was my fear), but I'm still in the figuring-it-out stage. Medication isn't for everyone, and it might not be for me, but you get to choose which steps you take once you receive your diagnosis, and that is the point of it. I also applied for Access to Work to receive additional support at work, so that was a huge step and felt like a weight lifted. What's next for me? Medication isn't the only avenue, and although I can't give professional advice, there's ADHD coaching like Nat's that can help you learn tools to embrace your ADHD, focus on your strengths, and manage challenges at work and in life. I can attest to how great she is and how safe she makes people feel! She also has tons of resources, packed full of tools I have used myself that have really helped, like EFT for emotional regulation and binaural beats to aid focus. Last but certainly not least, this is your reminder that ADHD is not a flaw and not something to be ashamed of - it's a different way of moving through the world and processing information - you are not the problem, and you never were." About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

When I was in the early throes of understanding my ADHD (and sitting at the bottom of a long diagnosis waiting list), I didn’t really know where to start. I tried to read Gabor Mate's Scattered Minds, dip into ADDitude Magazine, and follow a few Instagram accounts; however, as reading is one of my impaired Executive Functions, I found it all a bit overwhelming. What I found more accessible was listening to podcasts. Hearing like-brained people share their real, messy, and sometimes vulnerable experiences made me feel a lot less alone, and the beauty of podcasts is that you can listen to them anywhere - out on a walk, washing the dishes (yuck) and on long journeys in the car. These are the 8 best ADHD podcasts I have found, and they have been a guiding light to understanding myself and my ADHD better Listening to other people's experiences of their ADHD and realising that it's not just you who struggles with (seemingly simple!) day-to-day tasks or has a really nuanced, odd behaviour (like to smell things!) is incredibly healing, and they can help stop some of that negative self-talk that often comes along with all neurodivergences. These best ADHD Podcasts give me additional tools and insights to use with my own ADHD Career Coaching clients and ensure I stay up to date on the latest science. As someone who works with people who are trying to stop their ADHD symptoms from negatively impacting their work and career, I must be informed and knowledgeable (and don't just bring my lived experience as an ADHDer). I also need to keep learning beyond my specialist ADHD Coach training, and this is one way to do this. You can find out why I became a Certified Specialist ADHD Coach- here. Anyway, where were we? Here are the eight best ADHD podcasts I absolutely love. Whether you’re newly diagnosed, self-diagnosed, or want to support and understand an ADHDer friend or loved one, these are all worth a listen. But first, I want to introduce you to a podcast episode I took part in (my first-ever podcast guest appearance!), where I share why movement and exercise are essential for hyperactive (and non-hyperactive) ADHDers. Here's the Jim's Gym podcast "Adult ADHD, Movement and Moving Past The Stigma". I cover all the ADHD basics, so if you need a refresher on what ADHD is, how it manifests, how to get diagnosed or how it impacts the body (not just the brain), listen to this one first. Here's the list - you can find any of these ADHD podcasts on Apple, Spotify, or wherever you usually listen - grab your headphones and give one of them your attention! You’re Wrong About ADHD (DJs Katie Breathwick and Sam Pittis) Absolutely brilliant introduction to ADHD - I binge-listened to this post-diagnosis. This is really great if you have just realised you have ADHD, as it answers lots of your questions. You may know Katie and Sam's voices as they have been working in radio for years and are currently Classic FM DJs - so expect high-quality content, lovely radio voices to listen to and good production by Global FM (LBC, Heart, Smooth, Classic FM). You can also listen on Global Player. They have some very credible and informative guests, and much of the information is new to them, but what I most love about this podcast is their genuine empathy, love, and kindness for each other, which is very touching. Late Bloomers (Rich & Rox Pink of @ADHD_Love) You may know these guys from their very funny Reels on Instagram or TikTok, @ADHD_Love. These guys have such a lovely, empathetic and fun relationship, and their communication with each other is so intentional - they truly do "ADHD On Purpose" This is a very personal and honest podcast and can be raw at times, but it always makes me smile! It covers abuse, infidelity, RSD, shame - so get stuck in. We all have so much to learn from these guys, not least if you want to understand how to make love safe and blossom with an ADHDer or even manage in a chaotic Neurodivergent household. Btw, Roxy is also a singer (under the name R0RY), and I LOVE her ADHD themed songs "Sorry, I'm Late" is a particular fav of mine (I wonder why! :) ) I’m ADHD! No, You’re Not (Paul Whitehouse & Dr Mine Conkbayir) The legend who is Comedian, household name and Angler Paul Whitehouse, (if you haven't seen Mortimer & Whitehouse: Gone Fishing, you are missing out on fabulous comedic slow TV), with his very knowledgeable MBA-awarded wife, Mine, who is a Child Neurodiversity lecturer and author. This is A-list celebrity central - listen to well-known personalities speak about their neurodivergent and mental health challenges: - Stephen Fry, Heston Blumenthal, Nadia Sawalha, Jimmy Carr, Shappi Khorsandi, Lee Mack, Chris Packham, and even Happy Mondays' Shaun Ryder!! Hilarious, quality guests and educational - nuff said! ADHD Chatter (Entrepreneur Alex Partridge) Entrepreneur Alex Partridge, who founded one of the early social media communities, Ladbible (I highly recommend you listen to his story of how his company was taken from under him), hosts this very popular ADHD- and Neurodivergent-themed podcast. Inspiring personal stories, expert interviews and psychiatrists' perspectives with AuDHD (Autism + ADHD) topics frequently covered. Over 2 years of weekly content, packed full of ideas, information and useful tips. ADHD Experts Podcast (ADDitude Magazine) Brought to you by ADDitude Magazine, which has been around since 1998! I consider these guys the experts on ADHD. More of a workshop/training formula than a podcast, with downloadable exercises and slides. Hosted by experts in their field (most with many letters after their name). With over 550 episodes, I consider this the ADHD Bible - revenge bedtime procrastination, RSD, Executive Function, meds - the works, you'll find what you need here. ADHD Science Podcast (ADHD UK) If you really want to get into the nuts and bolts of the science of ADHD, this is for you. Most of their guests are university researchers who share the latest findings from their research. Also, who doesn't love a father-daughter podcast, too? (I do hope Chris Packham and Megan McCubbin start one!) Hosted Dr Max Davie and his lovely daughter Tess (both ADHDers). Max is a paediatrician who specialises in the assessment and diagnosis of neurodevelopmental conditions in children, particularly ADHD. This is my go-to for the latest knowledge. The ADHD Women's Wellbeing Podcast (Kate Moryoussef) Kate is a wellbeing coach and author who covers topics such as ADHD wellbeing, supplements, the gut-brain connection, and Low-Demand parenting. I recommend you check out the "Power Pauses" episode with Alex Campbell from Gold Mind Academy, who trained me in ADHD Coaching and taught me that a systematic pause (however slight) at any time can be transformative for ADHD symptoms. The ADHD Parenting Podcast (Ryan Wexelblatt and Mike McLeod) It would be remiss of me to leave out an ADHD podcast that is hugely helpful for ADHD parenting (which is often how many of us realise that it's not just our children; we too have ADHD!). Parenting an ADHDer is HARD, RELENTLESS, and nothing works consistently, so you have to be on your toes and be constantly adapting. What works well is scaffolding for your children, and these guys know exactly how to do it. Ryan is a Clinical Social Worker, and Mike is a Speech and Language Therapist, and this is the only place I go for parenting help these days, after years of trying all sorts of programmes, professional advice and watching ADHD mum influencers (most of which was fruitless). Ryan and Mike's advice really works! Why do ADHD podcasts matter so much? I didn't write this post to help you find ways to ‘fix’ your ADHD (you don’t need fixing), but educating yourself on your neurodiversity is an essential first step to integration, from which follows self-compassion and forgiveness. These are necessary steps to ultimately being able to do ADHD "on purpose", which is where I help clients get to in ADHD Coaching. So, if you’re looking for something to listen to whenever you have a moment to yourself or need something to help you focus whilst doing the more mundane day-to-day tasks - laundry (joke), tidying up (what's that?) or the bloody washing up (the most boring thing ever) - then definitely give these a go. If you have ADHD traits (diagnosed or not), and you are struggling at work, with your career or in your small business, then start to find the strategies that work for you today (seriously, don't wait and put yourself through any more unpleasant days at work). You can book a free consultation with me here. Hope this post is a game-changer for you! Warmest wishes Nat x About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Are you thinking about pursuing an ADHD diagnosis? Getting an ADHD diagnosis from the NHS as an adult can take a long time and be quite a frustrating process. By the time your assessment date comes, you’ve probably already been through the knowing and not knowing phase, done copious amounts of research on what ADHD is, and tried to piece together your story, which you’ve had since you were a child, with a new perspective. Things may have started to make sense, but at the same time, you could still be stuck in a "Do I or Don’t I?" cycle, not sure whether what you're thinking and feeling is ADHD, Executive Dysfunction or "all in your mind" or "but doesn't everyone feel like this". The decision to get diagnosed is a very personal one and one that only you can make for yourself, but I think there are 2 main reasons why people get diagnosed: 1) You would like to try medication to help with focus, impulsivity, and help with impaired Executive Functions 2) You are vacillating from knowing you have ADHD to thinking you don't, and this means you are in an inertia situation and are not moving forward with any of your challenges. If you are interested in a medical diagnosis, I’m going to walk you through the process to help you understand what to expect. Understanding your options can make the process less daunting, and below I break down what to expect, along with my own experience and that of friends and colleagues who have kindly shared theirs. Thinking of going through the NHS to get your diagnosis? The very first thing you need to be aware of when going through the NHS is the wait times. NHS assessments are free, but the trade-off is the wait time. They do vary depending on the level of support and diagnostic process you’re offered, but currently, the waiting time is roughly 2-4+ years. Every NHS provider is different, so it's worth checking their website or asking at your doctor's surgery. Don’t let this put you off, there is another free option - Right To Choose, with some providers only taking several months to provide an assessment (I waited 18 months in 2021). It’s so important to check what services are available locally and stay in touch with your GP to ensure they are following through on any referrals (mine was somehow missed, and I waited 9 months only to find out I wasn't actually on the waiting list due to an admin error). The first step is booking an appointment with your GP For most, especially if you’re going through the NHS for an adult ADHD diagnosis, the first step is booking an appointment. Be prepared to talk about why you think you might have ADHD, and be ready to push if you need to. When I first went to the GP about assessment referral, the locum said something like “you’re so lovely, why would you want something like that”, which completely threw and baffled me - as if it was a choice! (not an uncommon experience for women). What was really helpful for me was taking notes about my symptoms. Examples from childhood and different stages of my life, and the impact these had on my work/my family/ relationships, and my mental health generally. Your GP will ask some screening questions before deciding on the next steps, which is usually a referral for a full screening with a specialist ADHD triage nurse. My Doctor gave me this quick 1-pager self-assessment to help them decide on the referral. If your doctor decides not to make a referral, it is always worth getting a second opinion from another doctor. Before you go to your appointment, know what you're entitled to under the right to choose scheme Before your appointment, ensure you’re aware of the Right to Choose Scheme. The Right to Choose is ONLY available in England and offers you significantly more flexibility to choose an assessment provider (there are currently 17 listed on the ADHD UK website, and I found the service to be incredibly thorhttps://www.adhd-360.comough (and I suspect quicker than the standard NHS route). If you go down the Right To Choose route, you have to choose who you want to go with straight away. Make sure you are clear that you want to use Right To Choose, as your GP may not offer it without prompting. The two main NHS-approved private providers are Psychiatry UK or ADHD360, and for many people, this is a much faster and more accessible way to get diagnosed without having to break the bank by going private. NOTE: There are a number of different providers that are a part of the Right to Choose Scheme, so be sure to check providers' websites for any information regarding what areas they cover, the assessment process and how you can request them - you can see the ADHDUK recommended Right to Choose providers just here. The ADHD360 Process ADHD360 is one of the most popular providers under the Right to Choose scheme, and for good reason. My colleague, Laurie, went with ADHD360 (you can read her full diagnosis story here), and she kindly shared her experience with the process. She went through her GP, where she was referred for a triage ADHD screening in June 2024, and after passing, she was referred to ADHD360. The referral took 4 months to process, and she was able to book an Assessment 2 months later, in January 2025. She was asked to complete a set of forms that covered her mental health history, family background, experiences growing up and current day-to-day challenges. She also had to take a QB test, a focus and attention test in which you respond to patterns on a screen for about 20 minutes. They also sent her a Blood Pressure machine so she could take her BP and pulse for medication purposes. During the video call assessment, a psychologist reviewed her questionnaires, test results, medical and mental health history, and discussed how ADHD symptoms show up across different areas of her life while also monitoring her movement, distraction and impulse during the conversation with additional questions. By the end of the appointment, she was diagnosed with ADHD combined type (inattention, hyperactivity and impulsivity). She was then offered treatment options, including medication, and is currently under ADHD360 care while going through titration to find which medication and level of medication works best for her. Once stabilised, her treatment plan will then be transferred to her GP to manage ongoing prescriptions. The Psychiatry UK Process I also went with Right to Choose and selected Psychiatry UK as the provider because I had heard good things about them from clients. They had a transparent waiting time and a good system that showed where I was in the process. When I was diagnosed, the waiting time was about 9 months, and nearer the assessment date, I was invited to fill out a series of questionnaires that spanned behaviours in childhood and as an adult. I also invited my mum to fill out a questionnaire and a close friend who was used to being around me at home and knew how chaotic my house and routines were. On the day of the assessment, I had a 2-hour video call with a psychiatrist who reviewed the questionnaires, requested clarification or additional detail, and asked me a series of other questions. At the end, she gave me a diagnosis of ADHD Combined type and talked me through the next steps of where I could get support. I instantly had tears in my eyes when she told me the diagnosis. It was clear that the validation of a medical professional was very important to me, and in that moment, I let go of some of the shame and blame I had carried all my life. The relief was real, but so was the sadness of not fully understanding who I was for so many years. If you want to know more about my ADHD journey, read my full story here. Thinking about going Private for your diagnosis? If you want to avoid waiting lists altogether, you can opt for a fully private option. Private assessments can be booked directly with a specialist ADHD clinic, and sometimes, you can receive your assessment within a few weeks. Costs can vary from £500 to the thousands, depending on the clinic, and you’ll need to budget for follow-up appointments and medication if you want a shared-care agreement for medication with your GP later down the line. This isn’t accessible for everyone, but the option is there if you’re desperate to know sooner rather than later. Where else can you turn to support? Getting a diagnosis can feel like a huge mountain to climb, especially with long wait times and so many forms to fill in, but whether you choose the NHS, Right to Choose, or a Private option, the most important thing is taking that first step and asking for help. If you think you might have ADHD and are sure you want a diagnosis, don't wait - reach out to your GP soon. It's important to say that you do not need a formal diagnosis to know you have ADHD. Self-identification is valid, and for many, it's enough to finally understand their own brain, allowing them to educate themselves about their needs and find the right tailored support. That said, right now, a clinical diagnosis can open doors to medication, workplace adjustments and more support options such as the Government's Access To Work scheme (and a formal diagnosis isn't always needed for this either). With NHS wait times growing at the rate they are, it's understandable if you decide not to pursue a formal diagnosis straight away, and there are other options out there, like ADHD Coaching, free ADHD Mental Health Support from Maximus, and there are tonnes of paid resources available too. Ideally, in future where everyone gets the support they need, regardless of a formal diagnosis, and where healthcase systems and workplaces accommodate neurodivergent brains' needs as standard and neuroinclusivity is at the heart of every DEI strategy. We're not there yet, but change is happening, and thanks to the NHS Report of the independent ADHD Taskforce: Part 1, released in June 2025, we'll hopefully see more positive change in the next few years. Wherever you are on your Neurodivergent journey, there is no wrong path, you are not alone, and whatever you choose is valid. If you'd like to read more about how you can support yourself and put positive structures in place, check out my resources here or sign up for my newsletter for the latest ADHD and career resources straight to your inbox (just scroll to the bottom of the homepage). And if you want to start by improving your emotional regulation today, check out my blog post here and download my free printable morning routine journal. What's Next? You don't have to figure this out alone Whether you're still on the waiting list, freshly diagnosed, or somewhere in the middle of processing what it all means - you don't have to wait until everything is "sorted" to start building a career and life that works for your brain. As an ADHD Career Coach with my own late diagnosis, I work with adults at every stage of this journey. Some of my clients come to me before their assessment, using coaching to build strategies and self-understanding while they wait. Others arrive just after diagnosis, feeling a mixture of relief and "what on earth do I do now?" Others have been diagnosed for years and are still trying to figure out how to make their working life actually work. Wherever you are - that's the right place to start. If any of this has resonated with you, I'd love to have a conversation. My free 30-minute discovery call is genuinely just a conversation - no pressure, just an opportunity to share your story with me and talk about what you want next and whether coaching might help. Hope this information helps you to make the right choice for you. Warmest wishes Nat x About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

I decided to write this post because this is something lots of my ADHD coaching clients wrestle with, especially early on in their awareness journey (I know I did) - Just where does ADHD come from? Is it inherited? Is it learned behaviour? And does childhood trauma play a part? It's the old nature-versus-nurture debate that explores how much of someone's traits and behaviours is determined by genetics (nature) versus by their environment and upbringing (nurture), as well as the trauma associated with nurture and adverse childhood experiences. So, where do we begin? Well, I can only offer my subjective point of view, based on years of introspection and self-examination. Discovering I still had ADHD (and it wasn't something I grew out of in adulthood - as Doctors originally believed) in my 40s, made me feel naive and stupid for not realising it was there all along. When the penny finally dropped for me, and I started to understand why my life had taken some difficult turns, it became the start of what has been a fascinating healing journey. In the last 7 years, unpacking my ADHD "knowing" and then diagnosis, I've spent a lot of time overthinking... And a lot of time ping-ponging between the questions: Do I have ADHD?, Don't I have ADHD?, Do I actually have symptoms - doesn't everyone have difficulty focusing these days? Is it just trauma? Is there any difference between ADHD and trauma? Did I get it from my parents? Do nature and nurture play a part, and to what extent? Ultimately, once I was diagnosed with ADHD-Combined type (hyperactivity, impulsivity and inattentiveness), my thought process then became - 'I'm high-functioning' (which means my symptoms, whilst they debilitate me, don't stop me from having a 'good enough' life - for those who created the bar), so do I even need to worry about it anyway? Should I, or even could I, try to ignore it? (the old 'there are plenty of people who are worse than me, so I should suck it up' thought process). Here are my ADHD Nature vs. Nurture vs. Trauma thoughts Disclaimer.... these thoughts are purely from lived experience, watching my ADHDer child grow up and knowledge I have gained along my Neurodivergent journey. These are my thoughts and do not necessarily reflect the current scientific or medical understanding of neurodivergence. Please bear this in mind as you read this. ADHD is at least 60% heritable, possibly 80% That said, according to twin studies, which have been repeated regularly, ADHD is 50-70% heritable and may even be up to 80%, which means if a couple has two children and one of those parents has ADHD, then at least one of their children will also have ADHD. In my case, I am certain that my mother has ADHD, and to be fair, she self-identified this to me, too. You just have to observe her to see - she's 75, and I joke that she probably hasn't sat down for longer than 15 minutes since she was at school! She likes to be on the go, always busy, constantly, and has a very active mind. She's constantly listening to the radio, thinking and waxing lyrical about politics, all while doing household chores in her retirement. As a child, I remember she'd go to work doing physical labour (she was a housekeeper at a 50+ bedroom hotel). She would be on her feet all day, then come home and spend the next 4 to 6 hours cooking, cleaning, and 'doing'. She never took a break, never had a sit down and a 'cuppa' - she isn't a great fan of rest. I also think my maternal grandmother, who sadly passed away recently at the grand old age of 99, probably had ADHD too She brought me up in my younger years, I remember she used to go to work at 5:30 am (she had two cleaning jobs), she would put in a shift until noon and then she would come home, collect me from school, make lunch, and cook dinner for six people, and then clean her own house and do her shopping/laundry/gardening every day. In her spare time, she would decorate - wallpapering, painting, the works. She'd start one room, then suddenly go, 'I'll just redecorate the whole house on my own,' and it would be done in a matter of weeks (although the finishing touches would never be done, and the brushes would be on the kitchen drainer for weeks - definitely a sign of ADHD). In the evenings, she would take courses in cake decorating or flower arranging, and, like my mum, she never really stopped; by the time she actually stopped working, she was already 88! The signs were there - my gran's house was always cluttered, with stuff everywhere, and every drawer you opened was full and a mess, and you couldn't find anything. I am certain that in today's world, she would have been diagnosed with ADHD Combined-Type. Returning to my thoughts about whether ADHD is something you're born with or a learned behaviour, I didn't have any female role models around me to show me that stopping, pausing, and breathing were good things to do. So I guess rushing around and being busy are also learned behaviours for me, and the jury's out on the nature-versus-nurture argument. Still, I'm certain that my eldest son was born with a difference that I didn't see in the other babies he went to nursery with. He took hours to fall asleep at night and slept only in short periods, remaining restless. He also went from 0 to 60 mph when he learned to crawl, doing laps of the house for hours on end. He was so different from my friends' babies and also from my second son, who came along 3 years later. Coming to ADHD and trauma. What's the difference? Once I had a psychotherapist say to me, ADHD and trauma - what's the difference? Which, at the time, completely baffled me, but I now get what they're saying. If you're traumatised as a baby or small child, then the trauma symptoms you experience are very similar to ADHD symptoms. I think that, as the frontal lobe grows, the baby's brain tends to develop more quickly in other areas to ensure safety. I can understand some of the symptoms of ADHD through a trauma lens. For instance ADHDers don't have trouble focusing, we have difficulty narrowing the amount of information we take in - I describe it like I've got a 270 degree vision (eyes in the back of my head!) and a lot of the time, I'm aware of what is happening around me (not just wants in front of me), even something happening on the other side of the room that's unrelated to what we're doing. One of my ADHD strengths is that I can hold a conversation with someone while still listening to another person! Symptoms of trauma can be similar to ADHD I'm also very aware of people's energies when I walk into a room (for example, I can instantly tell if something has happened in a previous meeting), and I can quickly read the room. I can even sense that something might happen before it does, it's a sixth sense - (a very strong intuition of people's impending fears and anxieties). Now, if you think about these traits from a trauma lens, they're very useful, aren't they? You can imagine, as a baby or small child, being completely dependent on your parents and unable to protect yourself in any way, that becoming hyper-vigilant and hyper-sensitive in a non-safe environment would be very useful. You might develop in that sense quite quickly, so there are some similarities there that make sense. But if you look at the ADHD phenotype (as mentioned in the brilliant book "ADHD - A Hunter in a Farmer's World" by Thom Hartmann, it also makes sense that an ADHDer would be more aware of their surroundings and alert to changes in their environment, as living as a nomadic hunter is a very perilous sort of life. My question is...do ADHD symptoms worsen due to nurture? And can parenting exacerbate ADHD or even teach children to mimic ADHD behaviours? I will caveat what I'm about to say - without wanting to blame anyone, as it's not helpful, and I definitely know myself through having years of systemic therapy, how inter-generational trauma and psychological difficulties are passed down from parent to child. Think about the generational trauma caused by both World Wars and other traumatic events of a similar or larger scale - we are probably all affected by it still today, as most of us are only here because our grandparents survived it. Yet they probably witnessed the horrors and felt the pain, too. It must be accepted that, in most cases, there is no place for blame in these situations, but many of us struggle with what to do with the knowledge that our parents didn't make us feel safe as children or smacked us (which was common in the 80s) or had their own mental health challenges. This is especially difficult if we have great relationships with our parents now. I think a really good point is that they were doing the best they could with what they knew and the resources they had at the time. I know my parents were in their 20s when they had me, and for me to think I could have had children in my 20s is insane (I had both of mine around 40). Still, things were very different in the 70s, and parents often didn't give their children as much focus and time as we do now, which could lead to abandonment trauma, but equally, some children had a lot of great experiences. What I will say, being an ADHDer parent myself, is one of the things I struggled with when my children were small, which was staying in one place and just noticing their actions and improvements Paying attention to the small changes and what they were learning was so hard - I found these things totally understimulating for me and used to switch up activities a lot, getting out more and more toys. I stayed as active as I could because it was so difficult to rest. Being a new mum, I found that I couldn't sit still for long. So, a lot of the activities I did with my babies were outdoors, and about pushing the pushchair on a walk or going to classes like baby sensory classes, which then became overwhelming for my senses, so I can't imagine how my hypersensitive ADHD baby must have felt. Also, I was working in an investment banking environment shortly before I had children, and I was used to a loud, bustling trading floor with a lot going on. I was do-do-do all day, so I found it quite difficult on maternity leave to relax much - I was worried about the impact of taking the time out would have on my business, feeling bad for not being able to stay on top of the house and that’s without all the other anxiety that health visitors and society puts on you to be the perfect 'earth' mother and do everything naturally!! I was definitely lacking the inner peace and confidence that I would have liked to be my version of a great mum, and was probably rushing around at 100 miles per hour as usual (as I was used to in work), which perhaps isn’t conducive to learning how to regulate their nervous system for a small person. That said, I am certain my eldest boy (who has ADHD) was born with it. As soon as he could crawl, he was crawling repeat circuits of the house non-stop, like a Duracell bunny. As soon as we got the toys out, he was already bored with sitting too long in the same spot, and much more interested in trying to climb into the cupboard with the cleaning products. From a young age, he loved running, scooting, or cycling. He just really wanted to be on the move all the time - basically using his limbs in any way, and he had excessive stamina - he never said “I am tired, can we go home, Mummy”, not even once! I do think that my eldest son was hyperactive from birth; he really struggled to sleep, and then he would wake up multiple times. So, we just went out every day by 9 am because he needed a change of scenery or to be physically somewhere, or he would have a meltdown and cry a lot. Apart from the anxieties of being a first-time mother, I think I was the same with both children, and my second son has never shown any ADHD hyperactive symptoms (that I identify with anyway). Whilst I can understand that my ADHD were probably challenging my parenting... I have a strong view on heritable ADHD, but I can also see where nurture would play a part, and trauma, too. And I would say many ADHDers have experienced childhood trauma just from getting told off 20,000 times more than a non-ADHD child by the time they are 10! I also think this is two-fold, on the one hand, lots of people experienced childhood trauma from an attachment styles perspective, a high proportion of us grow an insecure attachment, and that's probably due to how our parents were when we were young, which explains why over 50% of the population has that anyway. So you can also see how ADHD babies might be more grizzly and sleep less. My son had colic for five very long months, which caused him to scream for three hours every night between 10 pm and 1 am, which was really difficult to deal with. It's not an ideal environment for bonding if you're not self-connected, which a lot of ADHDers aren't, as this is how emotional disregulation shows up. Then it's more challenging to connect with a baby fully. So maybe trauma is passed down through generations as an interruption of that connection. It can also perpetuate because of ADHD children, particularly hyperactive ADHD children, who are more challenging, which puts a strain on the parent-child relationship. For ADHD Children, the combined type often runs away physically and spends less time with their parents and the predominantly inattentive type spends more time in their heads, which means ADHD children will have less opportunity for connection with their parents. Parents will find it more challenging to connect with their child. Both would exhibit behaviours viewed as 'not normal'. Over time, every criticism can become trauma we carry into adulthood. Also, society's expectations that all children will sit still at people's houses, socialise well with other children and family members, and behave at parties don't help. For hyperactive children, it can become frustrating, and they can 'act out' - I know my son was a nipper, biter and fighter as a toddler. My eldest was often sitting in the corner by himself. When I picked him up from the nursery, he was constantly told off at home for breaking things, kicking things, not doing as he was asked, and reactions to this behaviour are where small acts of criticism and all those tellings off mount up over time to create what is known as "small T" trauma. They create wounds in a child's personality, self-esteem, and self-worth, and sometimes this also causes issues with their identity and relationship with themselves, leading them to become highly critical. To answer the question of ADHD, is it nature or nurture? or even trauma? I think it's all of the above I think we need to move beyond this discussion and accept that no one thing is to blame for this condition. However, it will continue to be passed down through generations, and we need to consider how we can prevent future children from having the same experiences we might have had. How can we move away from the negative connotations of ADHD and learn to validate children so they work with their brains, explaining to our kids why they might be feeling so frustrated and bored? We need to support their experiences so they can understand themselves and, sooner, harness the symptoms without blame but with responsibility. I think diagnosis is crucial in young people and in young children to help them early on. Schools should conduct across-the-board assessments from year 1 to identify executive function challenges earlier and support children from a younger age. It's just ludicrous that there's an agenda at the moment in terms of trying to make neurodivergent people feel like they're asking for something over and above what they should be. Whole generations have been blind to their difference! I think we have to accept that people are different and there's a high proportion of the population (at least 20% from the last statistics) who show signs of neurodivergence. If we believe that everyone is a really important part of society and that everyone deserves to be treated with dignity, nurtured, and brought up in a way that benefits them, regardless of difference, we will have more compassion in general. I also want to point out that the proportion of women with neurodiversity, particularly ADHD, in prisons is ludicrously high, and I think making a societal change now will lead to a better future for us all and a better world in general. How might you incorporate these thoughts into your own ADHD story and the future ones of your children? Warmest wishes (be gentle) Nat x About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Coming to terms with an adult ADHD diagnosis or accepting you have ADHD, is an important milestone and the start of a new journey - one that allows you to rewrite the story of your life and experiences as an ADHD child. Whilst there is a wealth of information online, lots of social media and with a diagnosis, there are ways to get medical support, but for in depth self-help and healing, it can be difficult to know where to look first, so I am sharing which books have really helped me. Here are my top 10 life-changing books for ADHDers - books that have really helped me turn into a positive and proud ADHDer, and that I believe every ADHD adult should read. Books really help ADHDers with self-acceptance and self-compassion I found books incredibly powerful, not as a quick fix, but as a way to deeply understand yourself, learn new strategies and feel a little less alone with your ADHD experiences. This list offers a mix of recommendations, from ADHD-specific support to broader books on mindset, healing, emotional wellbeing and self-love. To make it easier to know where to start, I have divided it into three key areas: Part 1 - Building a foundational understanding of ADHD and learning to be self-compassionate Part 2 - Exploring the link between trauma, healing and ADHD Part 3 - Harnessing your ADHD, leaning into your ADHD strengths and getting ongoing support with executive function and emotional regulation. NOTE: to normalise ADHD challenges here - I haven't read all of these cover to cover (I am a very slow reader and for months at a time, I just don't have the focus to do much reading), but I have bought the ones, I want to dip in and out of (see picture above), have listened to many of them as audiobooks and even listened and read at the same time to increase the chances of the information being stored in my memory. Part 1: Best books to help you understand ADHD The first three books give you a good understanding of ADHD from different perspectives, helping you step back, and see it more clearly and widely. ADHD: A Hunter in a Farmer's World - Thom Hartmann Why I recommend It: It's the OG!! One of the oldest books written about ADHD (1993) - it explores ADHD traits through a hunter-gatherer lens. Best for: Those who look at ADHD wholly negatively It reframes ADHD as something that was useful in a different age of humanity (when threat-scanning really was needed). It gives meaning to why being able to shift attention quickly, having boundless energy, and a different experience of time (it's now or never), all made sense. Key takeaway: Purpose and belonging This perspective on ADHD helped me believe that ADHD is a neurotype that evolved for a reason, and it's the modern world that is the issue not us! Scattered Minds - The Origin and Healing of Attention Deficit Disorder - Gabor Maté Why I recommend it: Explains ADHD and brain development. Scattered Minds offers a trauma perspective on ADHD, from a psychiatrist who was diagnosed with ADHD in his 50s. Best for: Those with trauma and children with ADHD. An explanation of how ADHD and Trauma affect the brain and how you can help harness ADHD traits from the perspective of ADHD in the family. Great parenting techniques, and re-parenting methods can help adults alleviate their symptoms. Key takeaway: Compassion and connection are the secret Unconditional 'positive kind regard' and connection are at the heart of helping alleviate ADHD symptoms. Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships (2nd Ed) - Dr Russell A Barkley Why I recommend it: Russell Barkley is an ADHD authority. He was a professor of psychiatry and ADHD Researcher, for over 35 years and has written over 10 books on ADHD. Best for: Those who want to reflect on their childhood This book helps you understand the recent science behind ADHD and provides a more structured, evidence-based approach to reflecting on your ADHD. Key takeaway: Practical strategies A wealth of techniques to support an ADHD Adult with emotional self-control, time management and maintaining a healthy lifestyle. Part 2: Books to help you understand the relationship between ADHD, trauma, and healing This section looks at the link between ADHD and trauma, and explains how self-healing can help to bring your brain back online, and manage nervous system dysregulation, which makes ADHD symptoms worse. Healing Is The New High: A Guide to Overcoming Emotional Turmoil and Finding Freedom - Vex King Why I recommend it: Makes you feel special and loved ADHD and trauma often go hand in hand - this could be because we experience complex-PTSD as a child living with undiagnosed ADHD but also we are more likely to experience adverse childhood experiences. Vex King's book has many exercises to help you self-reflect and heal. Best for: Spiritual souls who love self-reflection and growth This book draws from Eastern Spirituality and whilst having many practical exercises, may be a little woo for some. Key takeaway: Trauma exacerbates ADHD When you heal, you will have more control over your nervous system and will experience new highs! How To Do The Work - Dr Nicole LePera Why I recommend it: Therapy in an easy-to-read book! This book is extremely useful for understanding how adverse childhood experiences affect secure attachment, which impacts our nervous system and executive function. Best for: Those who are interested in psychotherapy The reparenting chapter (ch11) is especially helpful for ADHDers - it explains how to understand and meet our own needs, something many people wtih ADHD find tricky. Key takeaway: Loving discipline and self-care go a long way Reparenting healing helps us let go of our inner critic, which plays a part in a shame spirals and ADHD paralysis. It Begins With You: The 9 Hard Truths About Love That Will Change Your Life - Jillian Turecki Why I recommend it: Because it does begin with you! Although not specifically about ADHD (it's about love), this book is about learning how to love yourself. Jillian Turecki is a relationship coach and she says it how it is, whilst giving you very practical advice that is easy to apply. Best for: ADHDers who struggle with relationships The premise is that the most important relationship in your life is the one you have with yourself, and if that isn’t strong, it’s harder to build meaningful relationships with others. Key takeaway: Love is the key! Self-love and self-compassion help ADHDers move through ADHD paralysis and overwhelm (freeze states). The Body Keeps The Score - Bessel van der Kolk Why I recommend It: Healing trauma alleviates ADHD symptoms Whilst this book is incredibly compelling in its explanation of how trauma remains in the body and can create illness. The benefit for ADHDers, is the studies about what helps heal. Best for: People interested in how trauma lives in the body It makes a very strong case for somatic practises for ADHDers. It has many chapters on nervous system regulation, and give you an overview of which techniques can have a massive impact on trauma processing. Key takeaway: How important self-connection is Connecting mind and body because ADHDers can often live in their heads and struggle with interoception in the body. . Part 3: Books that help ADHDers with career success These last 3 books focus on self mastery - how we manage stress, develop a successful mindset and focus on our ADHD strengths all lead to better performance at work. Unstressable: A Practical Guide to Stress-Free Living - Mo Gawdat and Alice Law Why I recommend It: Effective hacks for ADHD anxiety Unstressable explains why ADHD and anxiety often go hand in hand, and how anxiety can be maladaptive, often used as a motivator for ADHDers to start and finish tasks. Best for: ADHD adults who suffer with stress and anxiety This book has effective stress management techniques to tackle your anxiety and bring your creative brain online. Key takeaway: We have control over what we think and feel We can choose how we respond to situations, manage the impact of our feelings and how much stress we experience. Mindset: Changing The Way You Think To Fulfil Your Potential - Carol Dweck Why I recommend it: It gives ADHDers hope! Mindset really helps you to understand what a Growth mindset is - we can develop most skills over time, through effort, and perseverance, and how, by applying this to your ADHD, can give you a sense of agency and hope. Best for: Leaders and ambitious types This isn't saying ADHD can be overcome or fixed, but it is saying you can always learn new things in new ways of doing things, like resting more often to prevent burnout. Key takeaway: There is no such thing as perfect! We are all works in progress! We will never be "finished". Having a growth mindset helps you move past roadblocks. ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction - from Childhood through Adulthood - Edward M. Hallowell Why I recommend it: Because ADHD 2.0 is a brilliant book!! First published in 2021, it includes more recent research on ADHD. From a top 10-tip list on how to create stellar environments for ADHD brains, to how to calm the brain with vestibular exercises (which help improve the cerebellum's processing) - balancing practise basically. Best for: Anyone with ADHD! Chapter 1 has an extensive spectrum of ADHD traits, clearly demonstrating how they can be expressed in a positive and negative manner - great reframing Ed! Key takeaway: Inspiring and compassionate for ADHDers Ed is a very successful doctor and author, who has harnessed his ADHD and you can too! There’s no one-size-fits-all strategy for managing ADHD but learning to understand yourself helps! There isn’t a single approach that works for everyone when it comes to managing ADHD, and that’s why having access to different ideas and perspectives can be so valuable. Some of these books might resonate straight away, others might not, and that’s okay. It’s all about finding what fits you. If you prefer to listen to your books, you can find most of these on Audible or Spotify too. But if you prefer podcasts and conversations, check out my 8 Best ADHD Podcasts For UK Audiences. For more great resources, check out the rest of my blog articles. I also have free resources you can download: my Morning Routine Journal, the ADHD Self-Assessment Tool, and an Executive Functions Quiz to see where your strengths and struggles lie and how you can better support yourself. If you would like to find out how ADHD Career or ADHD Small Business coaching could help you - find out more below. Happy Reading Best wishes About Nat Harrison, Specialist ADHD Career Coach, Ayama Coaching ADHD Career Coach Nathalina Harrison Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Can you imagine creating the life you want, where confidence and the lack of it don’t hold you back? Whether it’s at work, at home or in your relationships. In July, I gave a talk to the Royal Borough of Greenwich Women’s Network about self-confidence. We spoke about my experience growing up, how I found my confidence, and how I continue to build on it in my career as a career coach. Today, I’m showing you how to build yours too, using the Wheel of Confidence to guide you. What is the Wheel of Confidence? Learn how to use the Wheel of Confidence to boost yours. It’s ultimately a tool to help you identify the areas of your life where you are confident. It’s divided into eight attributes: Self-esteem is how you perceive your physical self, personality, capabilities and success. Essentially, it’s your opinions and beliefs about yourself. Self-worth is what you feel you deserve. For example, do you believe you deserve to feel valued, respected, happy, and successful? Self-trust is the belief in your judgment and the decisions you make. It is how reliable you feel and whether you trust in your ideas and yourself. Social Confidence is your belief in your ability to interact and communicate comfortably with others in social situations. Relationship Confidence is your belief in your ability to establish and maintain positive professional relationships with coworkers, peers and managers. Capabilities and Unique Abilities are the belief in your competence and capacity to perform your role and responsibilities effectively. Presenting and Public Speaking are about how confident you feel standing up in front of others and delivering information, ideas, or a message to an audience. Mental Resilience is your ability to cope with challenges, setbacks and stress. Each of these attributes is centred on your belief in yourself because confidence doesn’t come from outside you; it comes from how you see yourself, no matter which area of your life it applies to. The Wheel of Confidence is a tool to support you as you take the steps necessary to build your self-confidence overall. So how do you do it? Keep reading! Your step-by-step guide to the wheel of confidence 1. Create your wheel: Draw a circle on plain paper (it doesn’t have to be perfect) and divide it into eight sections. In the first section, write the numbers 1 to 10 (like the picture above) against the left side. 2. Add your attributes: Now label each section with one of the eight attributes listed above. 3. Ask yourself, “Where am I out of 10” with each section: one being the lowest level of confidence and ten being the highest. 4. Rate your level of confidence: Starting from the first section, draw an arc from one side to the next for each section level with the number you feel describes your level of confidence best. 5. Take a look at what you see: What shape have you made? How many areas have 10s? Which areas can you work on? With a clear understanding of your responses, you can see where your confidence shines and where it needs a little TLC. Now, you can craft a plan of action that utilises your strengths and builds on them in the areas that need nurturing. Below are some tips for each attribute to help you get started. Increase Your Confidence With These Practical Tips Self-Esteem: Spend some time with yourself and pay attention to how your inner dialogue speaks to you. Are you encouraging positive self-talk? If not, you can challenge your negative self-talk by incorporating affirmations and mantras into your daily routine and by being your own cheerleader. It doesn’t have to be the complete opposite, but an affirmation that feels good to you and makes you feel confident, even if it’s just a quote from Pinterest. Self-Worth: Start by looking at your habits. Are you compassionate with yourself? Do you often critique yourself and compare yourself to others? Do you minimise your needs for the comfort of others? Once you have identified how you treat yourself, you can begin to challenge your thoughts and behaviours and treat yourself as you would treat others. You can also practice being assertive when asking for what you want, setting boundaries with others, and taking care of yourself. Self Trust: Do you make decisions with yourself at the centre - do you listen to yourself and meet your own needs? If you answered no, you can begin by saying NO to the small things that don’t sit well with you because every time you say YES to them, you’re undermining the trust you have in yourself. So start by making decisions that feel good for you. Social Confidence: The key to growing your social confidence is gradually pushing yourself out of your comfort zone. This could be anything from going somewhere with a large group of people, doing something you’ve never done or making a decision for yourself in a social setting, especially if that’s not something you’re used to. Relationship Confidence: Connection is one of the most important things we as humans can create in our lives, so try to welcome them with open arms. Purposely build rapport with colleagues and peers by finding a common ground you can build upon. It also helps to stay in the knowing that these relationships will be a success. Capabilities and Unique Abilities: Marcus Buckingham, an expert in the field of strengths, suggests that you dedicate a week or two to monitoring your work and life so you can identify the areas you get something from, and those you don’t. He also recommends focusing more on your strengths by honing and developing them so you can become an expert. Make a list of five things you’re good at and five you don’t feel so confident in, and test Marcus’ theory by focusing on your strengths and see how confident you become. Presenting and Public Speaking: This one is all about practice, practice, practice. Each time you walk into the room, ready to give your audience a presentation or a talk, command the space by standing tall and making eye contact (or look at the space between your audience members to give the impression that you are). You can also use the 4-7-8 method beforehand to calm your nerves and keep you grounded, which will boost your confidence in the moment. Try it out here. Mental Resilience: To increase your mental resilience, start by developing a growth mindset. See criticism as useful information to help you grow, don’t set your expectations too high and always ask for help if you need it. Your talents can always be developed through hard work and strategy, so it's important to remind yourself that it's okay not to know something. We're not trying to be perfect, nor are we trying to know it all. Learning and growth have no end. That is a growth mindset. I have even more info about these tips over on my socials, so head over to Instagram or Facebook to take a look using the buttons at the bottom of this blog post. Conclusion By using the Wheel of Confidence and the tips provided, you will be on your way to increased confidence in all areas of your life and trust me when I say, it will truly set you up for success. Give the wheel of confidence a try and see what difference it can make. My biggest piece of advice throughout all of this would be not to overthink it. Allow yourself to be guided by your intuition and trust yourself and the outcome. Give it a go and let me know what you find! If you are struggling with your self-confidence, why not take the first step now and reach out => Book a complimentary consultation with me, and together we can work through your challenges and get you on the right path. About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Disclaimer: The tools in this post were developed for my career coaching clients and me to help them be happier, healthier, and thrive at work. Be gentle with yourself while reading this - change comes from a place of curiosity, awareness and compassion, not self-blame and shame. Get ahead by using these tips to support you in starting your new business in 2024! Get your pen and paper ready to take some notes In the run-up to Christmas, I shared 12 top business tips on my social channels. I am sharing them again here and adding a few more, so you can move forward with confidence in your business in 2024 and hit the ground running with planning and goal-setting.  Have you already stopped working for Christmas? Just pop back here in the new year, and if you need a little reminder from time to time, they won’t be going anywhere. 1. Create a thorough business plan (including financial forecasting) It’s so, so important to create some form of business plan (and even more so, making time for thinking about your plans); this can be as simple as a calendar of the year where you start by thinking about where you want to be in 12 months from now, and the goals and objectives you need to reach each month to make that happen, or it can be a traditional 20-page document - whatever works best for you. 2. Accept that you won't earn as much as you did in employment in the beginning Launching a business and generating large profits can take time - it’s a long game. You probably won’t match your previous salary immediately, and it’s important to accept this while you lay the solid foundation for your business. Knowing the minimum you need to earn to get by is a GREAT figure to aim for in the early stages of business. 3. Set your boundaries and stick to them Boundaries between work and home life can be difficult to maintain when you ARE your business. Even in employment, it’s easy to fall into the trap of overworking and blurring the lines. So, for your sanity and to maintain a healthy work-life balance… it’s so, so important to set working hours for yourself, communicate them to your clients and team, and reinforce them. 4. Create meaningful and valuable connections Getting to know those within your industry/sector and community, and purposely building rapport with your contacts, is really important. Finding common ground with other business owners and sharing your challenges will help you realise you’re not so alone on this journey - this is why I started Hive Collective and continue to Hive Meets events for businesses in East London. 5. Take action Take action by creating and following specific objectives toward your big goals. What do you have to do to hit your financial targets? How can you break these down into smaller steps? What can you do to ensure you follow these steps? Working with a coach or an accountability partner can really help with any struggles you may face. 6. Set your working hours and value your time This ties in with point three: no matter how often you set or reinforce a boundary, things can throw you off kilter. When you value your own time, this is less likely to happen. If something goes over and you have other commitments, be confident enough to excuse yourself and leave and never apologise! 7. Be consistent with your online presence A strong, consistent digital presence across your website, Google, video, and social media will have a huge impact on your success. The best place to start is by creating consistency: show up regularly on your chosen platforms, maintain the same look and feel across everything, including your tone and how you engage with your audience. 8. Don't get hung up on the number of followers and vanity likes You may be thinking, what... surely that’s important? You’re right; followers are important, but not the number of them or the number of likes. The number doesn’t equal the quality or the money you’re making from marketing. You could have 30,000 followers, but you’re likely reaching the wrong audience if they're not converting. 9. The power of partnerships Business can be lonely, especially if you’re the only person running one in your circle of friends. So getting out there and working with other business owners, whether online or face-to-face, through networking groups, can bring you so many incredible opportunities, including great partnerships and increasing your audience and client base. 10. Don't be afraid to ask for help This one is probably something the majority of us struggle with. It’s hard enough at the best of times. However, it’s best to let go of our fear surrounding asking for help, especially at the very beginning of running your business—there’s only so much one person can do. Also, certain tasks like web design or CRM may not be your forte, so getting support will really help you in the long run and allow you to play to your strengths where possible. 11. Invest in outsourcing Unless you’ve been running a business for a while, you may not know that outsourcing is one of the most cost-effective ways to get support, not just to get the job done, but to run your business differently. You can work with an individual or an entire team and outsource almost anything - including child care and cleaning! It truly is a game-changer, and you also get to meet some incredibly talented people. 12. Use the power of visualisation I highly recommend using visualisation to connect you to what success looks like for you and your goals. This will help you stay motivated and help you through any confidence wobbles. All you need to do is imagine how you want your business to look in full bloom and really imagine it. How do you feel? What are people saying to you? Who else is working with you? How have you grown? I promise this works, and ALL professional sports stars use visualisation! Set yourself up for a successful day by becoming aware of your thoughts, feelings and daily goals each morning! BONUS TIPS TO HELP YOU ALONG THE WAY: 1. Invest in insurance Investing in insurance early on ensures you are covered against any claims made by clients for financial loss or reputational damage. A policy typically covers the legal costs of defending against the claim. Public liability insurance is also worth considering, especially if you run in-person events or work at client sites. Although it’s not as common as you might think, it’s always better to be safe than sorry. 2. Push yourself in ways you haven't before A key part of running a business is pushing yourself to try new things and step into new confidence, breaking down the barriers of fear that come with stepping out of your comfort zone. This will have a positive impact on both you and your business. Push through. You won’t regret it. 3. And finally, connect to your why Why do you do what you do? Why are you passionate about it? What energises you when you speak about it? When you work from your why, your fire will be difficult to dim, and you will stand confident in your decisions with so much motivation. Connecting to your why is a great way to bring yourself back when you feel deflated and your confidence wanes. Book a call with Business Coach Nat for support in 2024! These tips have been incredibly useful for both my business coaching clients and me, whom I have worked with since I started business coaching in 2018. I have been lucky enough to see many businesses flourish and grow with such confidence. It really has been beautiful to watch and be a part of. I hope you find these tips just as helpful as you move into the new year and achieve the success you deserve!  If you’re looking for one-on-one support in the New Year, whether you’re starting a business or growing a business, do get in touch. I am lucky enough to offer business support for FREE to those who live or work within Waltham Forest. Let’s kick 2024 off with a bang! Happy New Year! Have a great time wherever you are, and I wish you a love-filled Christmas and a prosperous 2024.   About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Disclaimer: The tools in this post were developed for myself and my career coaching clients to help them be happier, healthier and thrive at work. Be gentle with yourself while reading this - change comes from a place of curiosity, awareness and compassion, not self-blame and shame. Do you wake up and start going about your day without stopping to think about how you're feeling? Maybe you are one of the 70-80% of people who reach for their phone within the first 15 minutes. I used to GET UP and GET BUSY, nailing as many tasks as possible before my working day started, then ploughing right through work without stopping to check in with myself or ask how I was feeling. By midday, I was on the brink of overwhelm and emotionally dysregulated, often with nothing to show for it, after an unfocused and unproductive morning. These days, taking SOME TIME FOR MYSELF and having a morning routine (that I do at least 70% of the time) has been a game-changer.  I have benefited immensely from taking the time to listen to and communicate with myself. I feel calmer throughout the day, and my emotional regulation has been much better (not just a benefit for ADHDers!), helping me be more intentional and productive at work whilst caring for myself, my body, and my needs. In his brilliant book, The Miracle Morning, Hal Elrod explores how different routines can improve your daily productivity and transform your life.  Why does a morning routine improve focus, reduce anxiety and boost emotional regulation? The Miracle Morning by Hal Elrod It’s all about “programming your conscious, your subconscious and your behaviours to align with your vision for what you want in life”.  Throughout the day, your subconscious works in conjunction with your conscious mind; however, at night, your mind is entirely controlled by the subconscious, and anything that stresses or worries you can surface, leaving you feeling pretty rubbish when you wake up.  If you leave your emotions and nervous system unchecked, they will continue to show up throughout the day. This can leave us already pretty dysregulated, decreasing our focus, memory and emotional management capabilities and ultimately causing a dip in productivity and increasing anxiety, and before you know it, your day didn’t turn out the way you had intended.  Before I happened upon this great book, I had already worked out that sitting in silence for the first 10 minutes of the day was what I needed to reconnect with my emotions and process them, and then intentionally journaling to clear the decks for the day ahead. So it was very affirming to find someone who agreed with me. Elrod recommends reconnecting with yourself and facing the day with a clear mind using his (life) SAVERS method. Introducing the SAVERS technique (a game-changer for me) Elrod's method using the acronym S.A.V.E.R.S Morning Routine starts at 5 am! Silence - sit in silence to give yourself 10 minutes of peace Affirmation - affirm what you want from the day and yourself Visualisation - visualising your day ahead sets your intention Exercise - move your body to boost oxygen and circulation Reading - to spark the mind and get the creative juices flowing Scribing - journaling your thoughts and ideas, or writing a gratitude list “Morning is the most crucial part of the day because that is when we can start anew. Fresh from the night’s sleep, we still have both our conscious and subconscious psychological layers actively working. Thus, things we fear, loathe or feel icky about might become more apparent, meaning that we will find the tools to transform them or eliminate them" - Hal Elrod. Something we’re all guilty of when we wake up feeling groggy and dysregulated is snoozing our alarms or staying in bed until “we feel like it”, which can leave us feeling worse. When you have a ritual in place, it gives you something to look forward to, and knowing it will calm your nervous system and lead to a more successful and enjoyable day ahead is incredibly motivating, helping you bounce out of bed.  I’ve used this method to tailor my morning ritual, and it works incredibly well for me. As I said, some of these techniques I already did naturally, but doing this ritual daily, I’ve seen a huge change, not just how focused I am in my work, reducing procrastination, but in my relationships and home life too.  The S.A.V.E.R.S Method is a 5-step ritual I recommend trying the ritual as Elrod describes for a couple of weeks and seeing what really resonates with you, and then you can create your morning routine. I personally need 2 cups of tea on the go at the same time, and I often look at the sun coming up or light a candle before I start (depending on the time of year). I also do this in the same spot on my sofa and keep my journals close by so I don’t get derailed from starting it.  Silence Take at least 10 minutes to sit with yourself in SILENCE. You can do this in a darkened room or just close your eyes. Think about how you’re feeling, lean into it and allow yourself to process anything that’s risen while you slept without intellectualising; this can take however long you need. A Morning Routine: Wake up and Smell the Coffee What thoughts, feelings, or emotions have you woken up with? How do you want to tend to them? According to Elrod, we need to release them CONSCIOUSLY.  If you feel agitated while sitting in silence, you can listen to a meditation. If meditation is difficult for you, listening to 12 minutes of Alpha Beats music can have a similar effect—find out why this works here. If you have children, it’s a good idea to wake up at least 30 minutes before they do. Affirmation  There are so many different ways to affirm. Firstly, identify what you need to hear. Maybe I am good enough, I am loved, and I am successful. Some common techniques involve repeating affirmations to yourself over and over until you feel a shift and relax into them, as well as listening to affirmation meditations! Think Up is a great app to find affirmations to listen to, you can even record them yourself, or write them down - keep reading to find out how writing can help you reach both your daily goals and long-term goals. Visualisation Use your quiet space to visualise a great day ahead; what joyful things will happen to you? What great interactions do you want to happen, and what action will be taken to move you towards your career goals? (I have a great post on Instagram with a technique I like to use for myself and my career coaching clients; you can try to get yourself motivated - check it out here. Think about what you see, what you hear, and how you feel, and take deep breaths to help calm your nervous system. You can even combine your affirmations and visualisations through meditation. A great app to use, and two of my personal favourites are Headspace and Insight Timer. Both have many options to choose from; just pick a meditation that suits you. Exercise Regular exercise is a MUST for all of us in desk-bound jobs. If you don’t want to think about it, there are some great apps out there that will give you five different exercises to do each day. For me, I prefer to connect and let my body tell me how it needs to move. Doing a simple body scan is a great way to find this out - just stretch into any aches and pains. I have also found repetitive circular movements are incredibly soothing. Start by doing small circles from your ankles and wrists, then make large circles with your arms and legs, and finally, hula hoop those hips! Reading Elrod includes morning reading for self-discipline and because it provides a workout for your brain. I read non-fiction books that help to expand my knowledge and expertise, and I find that first thing in the morning, without interruptions, is a great time to absorb information and ponder concepts.  Elrod recommends 5-10 pages each morning to help focus your mind.  Scribing (aka Writing) I use a journal to put my thoughts on paper and write down any ideas that come to me, helping me keep track throughout the day. If you have heard of The Artist's Way, a book and course by Julia Cameron, she recommends writing three morning pages every morning (it doesn't matter what they are, just a stream of consciousness). Maybe you would prefer to write some words of gratitude to help you notice the positives in life.  Write every goal, both big and small This time of day is particularly good for writing down your thoughts and feelings, or identifying what action you are taking towards positive habits that day. If you’re unsure where to start journaling, I recommend a structured approach. I have a one-page downloadable journal you can use to get started; print it out and handwrite it. Handwritten goals are much more likely to be achieved - check out why here: Neuroscience explains why you need to write down your goals if you actually want to achieve them (Forbes. Test this out for yourself Why not test this method out for a couple of weeks? And I encourage you to make it your own. How I organise my morning ritual is slightly different from Elrod’s. I prefer to write and journal immediately after a period of silence, while the thoughts are still fresh. I can easily project them onto paper and then add some compassionate words to support myself. It’s all about finding what works for you. Set yourself up for a successful day by becoming aware of your thoughts, feelings and daily goals each morning! If you haven't already, I recommend putting together a morning routine I will be using this method for a long time to come, and I highly recommend you try it. Tailor it to you, try different ways of doing things and play with it until you find something that makes a difference. If you’re an ADHDer like me, trust me, this is something that can help with your emotional regulation.  If you would like to do this in bed, you could try it, but make sure you are awake enough and don’t drift back off to sleep. You can even start this tomorrow!! Go ahead and don’t forget to let me know how you get on! If you need support with ADHD and finding ways to manage and regulate your symptoms, or you’re ready to take your career to the next level, reach your goals, or fall in love with your work, then get in touch and let’s have a chat about my coaching services. You can book a complimentary call just here. Does Hal Elrod sound like an interesting man? Hal technically died when he was 20! He was in an accident when a drunk driver hit his car head-on at 70mph; he died for 6 minutes, broke 11 bones, suffered permanent brain damage and was told he would never walk again. Now, he is an international speaker, the host of the Achieve Your Goals Podcast, and an author. It didn’t stop there, though, because at 37, he suffered from heart, lung and kidney failure due to a rare form of cancer and was given a 20% chance of survival, once again beating the odds. What a man!  You can find out more about Hal here. His follow-up book to The Miracle Morning is The Miracle Equation (a daily process for Goal Achievement). Or what about an interview with him where he explains more about why The Miracle Morning Works. He also has a great podcast, ‘Achieve Your Goals’, which you can find just here. It's worth a listen. About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Download your FREE Morning Routine Journal one-pager to get started! Step 1: Morning silence and a moment of reflection Just a few minutes a day to check in with yourself in the morning I can't tell you how much this has changed my life! Every day, as part of my morning ritual, I start by sitting silently (from Hal Elrod's SAVERS method) for a few minutes to acknowledge how I am thinking and feeling. Go on, try it! This doesn’t have to be for a long time; just 5 or 10 minutes, just as long as you connect to how you are. You can do some 4-7-8 breathing (developed by Dr Andrew Weil) if you’re feeling emotionally dysregulated to calm and ground yourself for the day ahead. Step 2: Start filling in your journal; take your time (but it can be done in 5 minutes if you need to do it quickly) While your thoughts and feelings are fresh, take a printed copy of your one-pager journal and start filling it in from left to right. Take your time, as there’s no rush.  Yesterday, I was grateful for: Reflecting on yesterday, what are you grateful for? I think writing down three things each day can help us NOTICE the good things in our lives. We can all get stuck in negative thought patterns, and taking a moment to notice can have a profound effect on our mental health and happiness. Find out more about the benefits of gratitude journaling here - really push yourself for 3! My feelings leftover from yesterday: Our brains process all our thoughts and experiences overnight, filing them away, and our bodies try to clean up the day's impact on us and help us rest and recuperate. With that said, we still wake up from the remnants of some of yesterday’s stuff. What do we bring from yesterday into this new day? It’s great to be aware of it. What I achieved yesterday: To strengthen our neural pathways for positive self-image, it’s really important to acknowledge and celebrate our wins. What did you do yesterday that you are really proud of or pleased with that’s off the list? Once you've finished reflecting on yesterday, it's time to fill in today! 7-9 hours (of ideally unbroken sleep) is what the average adult needs How many hours did I sleep? How was my sleep? Tracking how much we sleep is really important - it helps us realise where we are scrimping on sleep, possible signs of burnout before we get there, and whether our adrenaline levels are too high (3 am wake-up call, anyone?). The recommended sleep for an adult is 7-9 hours, so make sure you achieve this more often than not. Wearing a smartwatch and using apps like Sleep as Android can help you do this. How self-regulated do I feel? Describe my self-regulation: If you are not sure what self-regulation is, read this. It’s a word you will be familiar with if you are neurodivergent, but if not, it’s really our ability to feel and process our emotions and to understand and manage our behaviour and our feelings. Your level can impact our ability to : Calm down after anger/upset Control your impulses Focus on one task Be flexible in light of change Handle your frustration calmly Regulate strong emotions like anger, excitement, and shame Give and take or negotiate and collaborate with others Many of us wake up feeling totally dysregulated, especially if we went to bed late, had an argument that wasn’t dealt with yesterday, or had a funny dream. Just rate yourself out of 10 - a gut feeling. There is no right or wrong answer here. Just start doing it, and you will get better at connecting with yourself and assessing your level as you do it more. It’s a good idea to notice our baseline, where we start, and then decide if we are going to try to increase our regulation before the day truly starts. You can find out more about self-regulation here. Today, I am thinking: Over 90% of our thoughts are repetitive - we have them over and over again. Write down your thoughts about the day, and over time, you will start to see patterns.  Today, I am feeling: How are you feeling today, right now, in this moment? Maybe your head is already in the day ahead, and that meeting with your boss you are dreading is coming up. Maybe you're already overwhelmed by all there is to do.  Get it all out on paper. Did you know that writing things down can help reduce feelings of overwhelm and anxiety? If you don’t know about the benefits of brain dumps and journaling, read this. If you wake up and feel sad, you can tend to that sadness and sit with it until it passes. If you struggle to label your emotions, this Feelings Wheel App is brilliant. Today, I will practice self-love with the following healthy habits: Exercise is a great way to both clear your mind and boost your immune system I am a MASSIVE fan of Dr Rangam Chatterjee - if you don’t already listen to his podcast “Feel Better, Live More”. In his book 'The 4 Pillar Plan', he says we have to get the following right: Set your intentions for a GREAT DAY ahead by planning your self-care. Eat - Can you increase the number of veggies and fruits you consume today? Maybe try out the healthy recipe you saw on Instagram last night! Relax - How are you going to build in some me-time, time to do what you love, and intellectual fulfilment into your relaxation time?  Move - We are too sedentary these days, and planning to move more is a really good idea. Can you plan a 10-minute game of footy or cricket with the kids? Will you get out for a lunchtime run, or do a 5-minute mini-strength-training workout first thing in the morning to get it out of the way (because you know your motivation will dwindle throughout the day)? Maybe you can bring back lockdown vibes and hit up Joe Wicks on YouTube for a quick 30-minute HIIT workout. Sleep - How are you going to help yourself get enough shut-eye? Do you need to think about sleep hygiene and get back into reading novels at night? Maybe you need to knock that Netflix hour on the head for a bit while you get back into a better bedtime routine, or maybe you want to adjust your sleeping hours so you can get up earlier and have a lush, quiet hour in the morning all to yourself (that’s what I love these days). I can’t recommend an eye mask enough; blackout curtains have been life-changing for me. My Actions for Today: The list-making had to start at some point, right? This isn’t about putting pressure on yourself to get on with the day and start doing. I would advise looking at the end of your day and thinking what would be amazing if I really achieved this today -then write down 3 things you are setting the intention to make sure you complete. For me, this is often one really urgent and important work task, one household on the to-do list, but putting it off, like making a dentist’s appointment and often one connection action like booking a dinner with friends or planning in some 121 times with each of my kids that evening (the day so often runs away with itself) Compassionate note to myself: Remind yourself who you are and what you're capable of The popular phrase "You've got this" has been used so much lately, and it works because it's positive feedback to the brain. You are saying to yourself, "I am able/capable/good enough," and you are saying, "I believe in you, I trust you." In three little words, you don't have to say anymore; your brain knows what is implied. It works great as an affirmation, too, but writing also helps affirm, so make sure to write a little note to yourself in the compassionate note-to-self box in your morning journal. What 3,4,5-word phrase do you need to hear today? Maybe “Be Kind” is a good one, or “Take it easy” or “Rome wasn’t built in a day” is one of my favourites; have a play around, and you will find you start saying these little phrases to yourself during the day, too! This is my favourite section of the whole journal! Step 3: Pay attention to your day and keep a mental note of anything that comes up for you As you go through your day, remember your goals and intentions to stay focused and not lose sight of them. Keep a mental note of anything that comes up for you throughout the day for tomorrow’s reflection, and use your journal as a reminder to stay on track and motivated. You can even fill in the first section at night when you reflect on your day; if this works better for you, I am just too exhausted at the end of the day and prefer to wait until I have lots of renewed energy the following morning.  Step 4: Commit to try it for 30 days If you really want to see a difference in your habits, productivity, and regulation, I recommend committing to journaling for 30 days (make sure you print 30 copies of your one-pager so you don’t have to interrupt your morning ritual). Consistency is key to changing habits and creating healthy new ones, especially those that positively impact your day-to-day and emotional wellbeing. Keep an eye on your progress throughout the month, and please do let me know how you get on in the comments. Step 5: Keep your journal pages together and review them monthly Print and repeat for 30 days to keep track of your progress All in all, journaling can be incredibly beneficial for your wellbeing, life, and work, but the POWER is in reviewing what you have written regularly  Can you have a monthly Power Hour with yourself - Look back at your pages from the last 30 days (it’s ok if you have only filled in 10; by the way, we are being kind to ourselves here) What do you notice? What patterns are there? Do you say you will do a 10-minute workout 3 days every week, but have nothing to show for it? What are you doing about this? Be honest with yourself (no blame or shame required!). What’s preventing you from doing the things you really want to? What changes will you resolve to tackle the following month? What are your wins? Where have you been showing self-love and self-compassion in your life? How do you feel about what has been happening? Are your feelings and emotions a bit of a rollercoaster? Are you giving them space to be felt, heard and processed? When and how could you invite some grounding and calm into your life? We’ll explore more benefits of journaling in upcoming articles, but enjoy your new and improved morning routine for now! If you are enjoying a morning routine, why not try out the S.A.V.E.R.S. Method from the book ‘The  Morning Miracle’ by Hal Elrod?  Set yourself up for a successful day by becoming aware of your thoughts, feelings and daily goals each morning! About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Have you spent years like me, wondering why basic household tasks seemed really hard, but were a breeze for your friends? Maybe you feel overwhelmed at work by simple tasks like email or admin, or can't get anything done during the day because open-plan offices are so distracting, and you stay late for some quiet time to focus (I know I did when I worked in finance)? Do you repeatedly think, "What's wrong with me?" " Why can't I just do... " or are you embarrassed that you always lose your keys, phone, or credit cards? These have been my experiences for my whole adult life, but these days, my ADHD symptoms are so much better.  ADHD Career Coach Nat Harrison Hi, I'm Nathalina, an ADHD Career Coach. I bring an ADHD lens to coaching, help you gain a deeper understanding of your neurodivergence and develop strategies for self-regulation and symptom management. Having worked with many ADHDers and other Neurodivergent folks, I see the difference that self-compassion and coaching can make in you and your relationship with yourself and your career. When I was growing up in the 80s. I was told I had ADHD by my mum (but I wasn't formally diagnosed - it was a new thing and diagnosis wasn't a thing in the UK). I was your typical hyperactive child - I couldn't sit down at other people's houses, I would lie on the floor in M&S, and I was constantly told off for chattering in school. I assumed that I had "grown out of it” as I stopped being madly hyperactive around the start of puberty. The thing is, I didn't grow out of it - I just internalised a lot of the outward physical hyperactivity, which led to a very busy mind, anxiety, fighting with my parents incessantly and feeling like I was being run by a motor that got faster and faster throughout the day. My Adult ADHD Journey In my early 40s, my perimenopausal symptoms caused me to totally lose my working memory. My short-term memory and decision-making were massively impacted, and I was worried! My ability to work dropped off a cliff, and I was barely keeping my business going, struggling with processes and all the admin needed to run a small business successfully. A random discussion about a repeated pattern of a burnout cycle (high energy, getting very excited about what I was working on, period of hyperfocus, and my ability to move mountain-loads of work in short periods, following by a period of exhaustion and a downward spiral of mental wellness and productivity), lead to me to Google and it was THEN that I realised I was experiencing ADHD symptoms and I STILL had ADHD! Upon reflecting on my schooling and career, I realised I had experienced multiple severe burnouts throughout my life, the last of which ultimately led me to resign and leave my career in Investment Banking behind. This all started to make sense when I learned more about what ADHD is and how ADHDers experience the world. At this point, I felt very stupid for essentially "forgetting I had ADHD" and also very sad that I hadn't understood sooner what was going on and had had the opportunity to limit the impact it had on me, my family and my career - my whole life basically. I spent some time in the knowing/not knowing flip-flop, doubting my symptoms, and as I started taking HRT, my symptoms became less severe again (a result of having more oestrogen, which is required to produce dopamine). Then realising that other "personally traits" such as being able to listen to someone else's conversation at the same time as holding one myself or over-worrying about whether I should say hi to someone I knew in the street (how my rejection sensitive dysphoria (RSD) presents) was actually neuro-developmental and not as unique as I suspected - of course, I had masked and not discussed with anyone - I had kept these traits to myself my whole life, so I had no one else to compare them with. After a few years, I decided that I wanted to go for a formal diagnosis as I was flip-flopping and questioning myself all the time. I couldn't move forward with my ADHD and start to work on managing my symptoms without this certainty (something I am sure many ADHDers feel they need to do). After being on a waiting list for 2 years, I had waited so long that the waitlist with Right To Choose (in my case, with Psychiatry UK - ADHD 360 is also another provider) had gone from 6 months to 18 and was at its longest, I finally had my assessment and was diagnosed with ADHD-Combined Type in 2023. I spent a year coming to terms with what this meant for me. I went through what is described as a 'grelief' period (experiencing grief and relief all at the same time), where I asked myself "What If.....?" repeatedly and replayed my whole life over and over again with the new knowledge that I did actually have ADHD - it wasn't something I had made up. I wasn't making excuses, being a hypochondriac or imagining things. I slowly started to tell people and became aware of more and more of my symptoms ( hypermobility and poor muscle recruitment in my legs, my need to vocalise to surface ideas and decisions and why I need to listen to something to go to sleep). In 2024, I decided to pursue a formal ADHD Coaching certification so I could help my neurodivergent clients more effectively, but I didn't realise the benefits this year-long course would bring me. I have been on a journey of ADHD Awareness—understanding what executive function impairment looks and feels like, connecting and sharing with other ADHDers, and realising how much we have in common. Throughout the course, I learnt self-compassion, self-acceptance, and with a good dose of humour to allow me to let go of the shame of being inept at basic everyday tasks - this felt like an integration phase where my ADHD became part of me. I started to identify as an ADHDer. Then, as we moved on with the course, we looked at our own narratives and stories around our ADHD, and I was able to rewrite my story and reframe the negativity I attached to these traits. Whilst I would have probably preferred to live without this neurodivergence and the difficulties it brings my family and me, I have come to terms with it and have stopped worrying about what other people think about me. I have stopped being scared of who I think I am (lazy, useless, airheaded, not capable of being an adult, not responsible, too much, too loud). I now see it more balanced and have come to appreciate my ADHD strengths more (fast thinking, great in a crisis, pattern recognition, stamina, ability to pull off big vision tasks, doing things without thinking about them too much (a positive of impulsivity). This reframe has helped me grow in resilience, be more self-connected, understand my emotions and needs and play to my unique abilities more (and stop beating myself up because I can't sustain interest in doing the washing up/boring household tasks for more than 10 minutes at a time).  I now fully believe that ADHD is not a disorder or deficit; it’s a difference in my brain’s neurobiology that impacts the balance of neurotransmitters (which are real things - it's not just in our heads! haha). Neurodivergence is a unique way of processing and perceiving the world, often paired with brilliance (or overcompensation) in other areas. When I worked in banking technology, my ADHD allowed me to focus intensely, make quick decisions, and stay very calm when a trading system went down - a skillset that made me a valued problem-solver and very good at my job.  ADHDers have “spiky profiles,” and whilst I may not excel at everyday tasks like washing dishes, I excel in other ways, and I value these skills over my ability to successfully order online grocery delivery or the inconvenience of having to cancel my bank cards fairly regularly. Over time, I’ve developed a deep understanding and appreciation for my ADHD traits/characteristics/symptoms and the resilience, adaptability and energy it benefits me. I’m in a phase of learning to “do ADHD on purpose” - to be prepared, proactive and intentional, knowing what challenges ADHD Time processing issues, executive function impairment, and emotional dysregulation might bring. I am delighted that I can help so many other ADHDers or AUDHDers to go on this journey and get to ADHD On Purpose, which is exactly where I aim to help clients get to with their Neurodivergence, which is a total game-changer at work and for your career too.  I hope my story has been useful for you in some way - be it validating, not feeling alone, or giving you hope to move to a better place, where self-acceptance and compassion are paramount, and ADHD management is possible. I am extremely passionate about helping others experience the changes I have and helping you (or your family/friends) harness your ADHD, so you can create a more fulfilling work life, embrace your wonderful uniqueness, and be more relaxed, content, and successful. If you'd like to find out more about ADHD Career Coaching, click here. With empathy and compassion Nat x About Nat Harrison, Specialist ADHD Career Coach, Ayama ADHD Career Coach Nat Harrison of Ayama Coaching Hi, I am Nathalina (everyone calls me Nat). I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests, and by helping them overcome barriers to success at work. I am a Certified Specialist ADHD coach, and I work with neurodivergent people who want to harness their brains for the better, improve their relationships with themselves and manage their symptoms. Book a consultation below if you would benefit from some coaching on your ADHD and working life.

Here are three things to focus on that can help you with the stress of returning to work from maternity leave and rebuilding your career confidence: 1. Adapt the mindset that this is a new job (even if it's not) Returning to work after maternity leave can feel like starting a new job, even if it's not a new position. Even if the job hasn't changed, you have... Approaching it with a fresh mindset can help you succeed. Give yourself 100 days to get up to speed , re-learn your job, and evaluate what's changed in the organisation. Embrace the opportunity to ask questions and learn as if you're starting from scratch . Using phrases such as "As I've not worked in this area for a while, things might have changed, so let's just pretend I don't know anything and take me through everything" or "I'm coming in with a fresh pair of eyes, so it would be a good time to reevaluate how we do things." Be kind to yourself during this transition. Don't put pressure on yourself to ace it from day 1, and practice self-compassion as you get back up to speed. Think strategically and take a step back. Use a helicopter view to understand what's changed and how you can make an impact . Don't assume the same priorities and culture will exist. Think about how you want to be perceived in the workplace now - this is a chance to rebrand yourself and stop yourself from falling into previous bad habits . Used to stay late to catch up on work? Well, that won't be sustainable anymore, so set boundaries that align with your new needs and priorities. Don't rush to do more work - you've already proven yourself before you had kids. Take the time to reintegrate and re-establish networks, reconnect with colleagues, and build new relationships. Present yourself at the office with confidence, wear clothes that make you feel good and do your hair/makeup (even if it's in the loos at 9 am) and give the image of a mum who's rocking both motherhood and her career , regardless of how you may feel inside, neuroscience has proven, it will make you feel more confident ! Embrace the opportunity to make a strategic comeback to your career. 2. Create new boundaries not only at your workplace but also in your family life As you transition back to work from maternity leave, it's important to set clear boundaries and maintain open communication with your partner regarding work, career, and family responsibilities. Finding a balance where both parents are involved in childcare responsibilities and agreeing on some payment for days when you care for your child alone (even if you get paid £25 for the day) can help you feel valued for your childcare efforts and compensate for the loss of earnings on those days. Having a shared mindset with your partner and prioritising work-life balance can make it easier to transition back to a longer working week. Maintaining a healthy work-life balance is essential for your overall well-being and that of your family. 3. Tempted to fully embrace the flexible work-from-home policy - well, don't be! Get yourself to the office at least 2 days a week ! It is important to be seen when you haven't been around for a while, and being physically present in the workplace can help you understand what's important to management and the business more quickly. Don't miss career opportunities by being out of mind, out of sight... While working from home offers flexibility, being present in the office allows you to build relationships with colleagues, stay connected, and maintain a healthy work-life balance. Stepping out of the house and away from household chores can also work wonders for your productivity and wellbeing, so don't hesitate to find opportunities to work in a different environment and give yourself a change of scenery. Finding the right balance between work and family life can be challenging, but being fully present at work and at home can help you navigate this transition. Just like there is no manual for "how to do maternity leave," there is also no manual for "how to end maternity leave." It's normal to feel overwhelmed as you navigate the newness of being a parent while also adjusting to work. Understanding your thoughts and feelings can help you put strategies in place to support your transition back to work with more confidence and ease. If you feel like you  need some support, either to help you transition back to your old role or to find a new path,   get in touch  with me, and let’s find a way that works for you and your new family! Wishing you a fantastic return to work, Nat x ABOUT CAREER COACH NAT HARRISON OF AYAMA COACHING Career Coach Nat Harrison of Ayama Coaching Hi, I am Nat. I help people become more fulfilled and happy in their working lives by aligning their career or business with their skills, values, and interests and helping them overcome their barriers to making the change they desire. I am also a trained ADHD coach. I work with neurodivergent people who want to harness their brains for the better and improve their relationships with themselves. Book a FREE consultation   below if you would benefit from some coaching on your work life.