Sierra Bahar Psychotherapy & ADHD Coaching

23/08/2026

Perfectionism can be incredibly hard to let go of — even when you can see how much it’s costing you.

And there’s a reason for that.

If getting things “right” has become a way of protecting yourself from criticism, rejection, disappointment, shame, or uncertainty, perfectionism isn’t just a habit you can switch off.

Especially because sometimes it works.

You check again → you feel relieved.
You overprepare → you feel more certain.
You avoid the thing → the discomfort goes away.

That relief teaches your brain to keep reaching for the same strategy.

So working with perfectionism isn’t about caring less or lowering your standards.

It’s about building the flexibility to leave something imperfect, tolerate the uncertainty that comes with it, and discover that you can handle what happens next.

That’s how the cycle starts to change.

Save this if perfectionism, overthinking, procrastination, or fear of making mistakes tends to keep you stuck.

21/08/2026

Self-regulation ≠ emotional regulation.

Emotions are part of the picture — but they’re not the whole picture.

And when we understand regulation more broadly, we can start asking a much more useful question:

What does my system need right now?

18/08/2026

Before you come for me — I’m not saying we’re powerless over our emotions.

We can influence them. We can support our nervous system. We can change our environment, shift our attention, and choose how we respond.

But that’s different from control.

And when we make “I need to stop feeling this” the goal, we can end up adding a whole new layer of distress to an emotion that was already painful.

Sometimes the most regulating thing we can do isn’t make the feeling go away.

It’s stop requiring it to.

What do you think — hot take or not? 👀🔥

18/08/2026

The amount of brain power it takes to look like I’m calmly listening 😂

ADHD listening is basically: listen → have thought → don’t interrupt → remember thought → keep listening → forget thought 🫠

Anyone else? 👀

17/08/2026

Sometimes the problem isn’t that you don’t know what to do.

You know the task.
You know it’s important.
You might even really want to do it.

But when your nervous system is overwhelmed, stressed, overstimulated, depleted, or in protection mode, your access to the skills you need to actually do the thing can narrow.

Planning. Starting. Focusing. Shifting. Making decisions.

That’s why “just try harder” so often misses the point.

Sometimes the question isn’t “How do I make myself do this?”

It’s “What does my nervous system need so I can access what I already know how to do?”

Self-regulation isn’t about being calm all the time. It’s about helping ourselves regain access. 🧠

06/08/2026

Most people think sensory processing is just being “sensitive.”

But sensory processing is actually about how your nervous system takes in, interprets, and responds to information—both from the world around you and from within your own body.

That means some people notice too much, some notice too little, and others need more time or different kinds of input before their brain fully processes what’s happening.

Understanding your sensory profile isn’t about labeling yourself.

It’s about understanding how your nervous system works, so you can stop blaming yourself for things that were never about willpower in the first place.

👉 Swipe through to learn the basics of sensory processing

30/07/2026

Some days you can do all the things.

You wake up on time, get work done, go to the gym, clean the house, reply to texts, and wonder why ADHD has been “so easy” lately.

Then the next day…
Opening your laptop feels impossible.

It’s tempting to think:
“I must be lazy.”
“I’m just not trying hard enough.”
“Why can’t I be consistent?”

But inconsistency is often the clue.

If you can do something sometimes, it’s probably not because you lack the skill.

It’s more likely that you don’t always have access to that skill.

For many people with ADHD, access changes depending on things like stress, sleep, sensory load, emotional demands, and how safe or overwhelmed the nervous system feels.

The goal isn’t to become perfectly consistent.

It’s to understand what changes your access—and learn how to support it. 💙

Have you ever had two days that looked completely different?

28/07/2026

26/07/2026

For years, I thought I was building a career helping children better understand their brains.

I never imagined that journey would eventually help me understand my own.

Receiving an ADHD diagnosis as an adult didn’t just change how I saw myself—it deepened the way I understood many of the children and families I’d worked with, and opened my eyes to how little support exists for neurodivergent adults.

That realization is what led me here.

If you’re new, welcome. 🤍 I’m so glad you’re here.

19/07/2026

One of the biggest shifts in the way I think about self-regulation has been this:

Your abilities haven’t changed. Your access to them has.

I think of that access as capacity.

Capacity isn’t fixed—it expands and narrows depending on what our nervous system is responding to.

That simple idea changes the question from “What’s wrong with me?” to “What might help me regain access?”

💬 What’s usually the first clue that your “lens” has narrowed?