Shake The ADHD Shame

ADHD-Friendly TLDR Blog

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megatronheuer
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Benjamin is the cutest doggie model to wear Pajamas, I sewed these PJ’s yesterday using an old t-shirt of mine.

Thanks to my ADHD friends for the feedback — I’ve heard you.

Here is a re-do:

  • My name is Megan Heuer and I have ADHD (combination type).
  • I’m starting this ADHD-friendly blog in hopes of building a bigger community for neurodivergent people to feel safe, accepted, and seen.
  • After helping a family member go through the process of getting an ADHD diagnosis, it became very clear to me that I have it too.
  • For over 3 years, I fought to get an ADHD assessment.
  • The stress from work, home, life, and residual overflow from pandemic living I was to the point where I needed help but was repeatedly told I did not qualify for an ADHD assessment.
  • After hitting an all-time low I was let go from my job and finally qualified for an ADHD assessment.
  • I am now formally diagnosed, and it’s changed my life for the better.
    • I’ve learned so much about myself and how my brain works, it’s all helpful to know.
  • I can now be a better family member, friend, and worker.

I’ve found a lot of tools that have helped me cope and helped friends and family with ADHD and I want to share these with you.

There are so many ways to have a more positive relationship with ADHD, I am starting the tool kit below.

The ways I love my ADHD: I love how it makes me more resilient, every day is like a blank slate, let’s tackle the day together!

Journaling

  • Journaling is one of my favorite mindfulness practices, it’s a way for me to leave everything on a page especially if I had a tough day.
    • I also use it as a tool to try to build resilience and add some positive reflection at the end of the day.
    • Write for as long as you feel like it, some people like to journal to start the day, others at the end of the day.
    • Journaling can be your space to put down your thoughts, can be a full sentence, or a list, or drawings, make it your space.

Here’s a journal prompt to help you get started.

  • Journal prompt:
  • Write about one thing you are good at:

Ex: I am good at sewing and creating patterns.  I made a pair of Dog Pajamas yesterday, something I had not done before.  I love the way it came out and how cute my neighbor’s dog Benjamin looks in them.  This was an amazing bridge of two things I love, I love sewing and I love animals.

One ADHD struggle of mine is traditional meditation, my mind starts to spiral, and I can’t focus on being mindful, I find it more stressful. I’ve found a lot of alternatives I want to share:

ADHD-friendly meditation options:

  • I love Lego building, it’s my favorite mindfulness exercise, just follow the steps and create your own world.
  • Sound baths are a wonderful way to relax and be mindful.
  • Sleep stories help on the nights it’s hard to fall asleep, this is my favorite Sleep story channel on YouTube:
  • Last week I also highlighted the benefits of working out, it can be a form of meditation.
  • I will be adding to this section weekly.

Ways I use working out as a meditation:

  • Working out every day, by following a YouTube playlist.
  • Mindfulness in motion, listening to surrounding sounds, feeling the sun or wind on your face, feeling the leaves crackle under your feet.
  • Microwork outs when a full session seems overwhelming (5-10 min bursts).
  • Cycling indoors or outdoors preferably with a team, The Aids lifecycle is who I train with, they are an amazing found family!
  • Without decision fatigue:
  • Strength training playlists to follow, do the daily workout or one that uses body weight:
  • https://www.youtube.com/@sydneycummingshoudyshell
  • No equipment needed:
  • https://www.youtube.com/playlist?list=PLE5lGVrS3V9dYEeiY79ix7gEkb1ucCSKD

Please note: I am not a doctor. This is just friendly advice. Please seek medical help if needed. This does not take the place of medical treatment or therapy.  

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