ADHD Life and Coaching

20/07/2026

Sensory overload – what sound pushes you to the brink?

Sounds can be one of the quickest triggers for sensory overload when you have ADHD.

What feels like background noise to others can feel like too much all at once to an ADHD/neurodivergent brain.

For many, it’s often the layering of sounds — conversations, traffic, music, and everyday noise — that can leave you feeling frazzled, irritable, and completely drained. And then there’s the one that supersedes everything else. For me that it is the yaps and yelps that emanate from a small dog.

There is something about the tone and timbre of a hysterical pooch that cuts through all other noise until it’s all you can hear. Large deep barking doggies, no problem at all, intermediate size doggies, knock yourselves out! But any short-ars*d variety – will rip through the nervous system like 40 grit sand paper every single time!

So, what can we do about it? I have a few logical steps that have worked for me and my coaching clients. Not every solution will work, so it’s best to go with your instincts and work your way through a short-list of possible solutions.

Firstly, the most logical step is to go and have a calm and quiet word with the owner of the pitchy pooch. It may surprise you to find out how unaware the owners are about the excessive noise their dogs are creating. When brought to their attention they also can be very apologetic and embarrassed, and will try their utmost to resolve the situation.

Failing that, if you are able to remove yourself from the troubled area early enough then do so. If you are able to get some respite by wearing earplugs or some form of headphones that can muffle or reduce the sound, this can be an instant form of relief.

Replacing the sound with something more ambient can be a better option. On one occasion I began singing to the darned doggos, and that seemed to stop them in their tracks.

How did I overcome the urge to drop-kick the mutt from here to kingdom come? (figuratively speaking!) A combination of physical removal, (me, not the dog), ambient music, meditation, rational conversations with the mutt owner and becoming aware of when the excessive noise is likely to occur and being prepared.

On one occasion I began singing to the darned doggos, and that seemed to stop them in their tracks.

(It doesn’t always work but that awareness is a huge step in overcoming the personal discomfort).

Do you have a pet loathing for a particular sound? (Pun totally intended). Leave yours in the comments below including any genius way of solving the sensory overload.

22/06/2026

Musturbator
Mŭsturbātor – n. Someone who frequently uses demanding or coercive language, constantly relying on words like “must,” “should,” “ought to,” “have to”, “Just,” or “Just Do It”, creating irrational demands on themselves and others.
Wonderful bit of serendipity today when I discovered the technical term that encompasses all those deeply useless words that are coercive profanities in the neurodivergent world. And I’m here for it!
Can’t wait to put it to use!
Happy Monday and happy week, everyone!

15/06/2026

Down, but by no means, out!

Recently, I felt my mood begin to slump. It wasn’t just a passing blip; it gradually slipped into a rather uncomfortable place of emotional overwhelm, accompanied by an added dose of self-doubt.

After spending the weekend feeding my dopamine cravings and avoiding any deeper analysis for the time being, I woke at the start of a new week and, after noticing that my mood still hadn’t improved, realised it was time for some self-care and reflection — including a deeper look at what might have triggered it.

I had recently completed a series of marketing calls, extended coaching sessions with a current client, and felt confident and motivated. So why had self-doubt and anxiety suddenly been triggered?

I came to the conclusion that it wasn’t directly linked to feeling overwhelmed by the new information I was processing in the marketing area, but rather to my relationship with the internet, and social media in particular. The word conundrum echoed in my mind, and with a wry smile, I headed to my happy place to help process it.

So, off I went to the beach just after dawn — my almost instant nervous system soother. The ocean, or more specifically the wide stretch of dunes and beach where the fresh Atlantic meets the vast sandy expanse in either direction, has a way of calming me almost immediately.

And then a memory surfaced.

Years ago, I was standing on a friend’s land and became aware of an irritating buzzing sound all around me. I assumed it must have something to do with the high-tension electricity pylons soaring above the landscape around 100 metres away. No one else could hear what I was experiencing. Not only did the uncomfortable sensation remain, but so did the dismissiveness of others simply because they couldn’t hear what I could hear.

Sitting for hours in front of a computer, especially on social media, triggers a strikingly similar response in me. It’s almost visceral, as my brain rapidly absorbs everything negative about social media.

That realisation brought a small light bulb moment. Understanding that it’s okay to feel a certain way is one step, but recognition and acceptance allow for a smoother process of reflection. From there, clarity can shine through, helping us be kinder to ourselves and move toward resolution rather than further unrest.

If you’ve experienced something similar, I’d love to hear what the outcome was for you in the comments.

15/06/2026

Unhelpful thinking patterns can feel convincing enough, but it doesn’t make them facts!

24/02/2026

15/02/2026

If you have ADHD, you’ve probably been taught that mistakes are not the done deal, proof that you’re lazy, careless or not trying hard enough.
But what if mistakes are actually how your brain learns best?
In this reel, I want to flip the story on mistakes:
from ‘evidence that I’m a failure’
to ‘evidence that I’m experimenting, growing, and collecting data.’

ADHDlife

04/02/2026

ADHD brains don’t usually ‘turn off’ negative thoughts, but can learn skills that reframe the story, and give the brain something better to focus on

04/02/2026

24/01/2026

Why connecting with nature will nourish and ground you!

21/01/2026

Rejection Sensitive Dysphoria

(RSD) – What it is and how to manage it! (Approximately a 6 minute read) Have you ever experienced a sensation when even an innocuous glance or ambiguous comment sends you into emotional chaos, leaving you convinced you’ve done something to make everyone around you retreat? Then you may be experiencing and living with rejection sensitive dysphoria (RSD). If unrecognised or unmanaged, it can negatively impact friendships and relationships, including in the workplace, sabotaging them beyond repair and leaving you in complete disarray....

(RSD) – What it is and how to manage it! (Approximately a 6 minute read) Have you ever experienced a sensation when even an innocuous glance or ambiguous comment sends you into emotional chaos, lea…