Isolation and Masking

The executive functioning challenges experienced by those of us with ADHD frequently create a sense of isolation. Our struggle to function within high-achieving circles, despite therapy and medication, is generally hidden behind a polished facade. For many, this contributes to a pervasive sense of “imposter syndrome”, distancing us from others. If this is your experience, know that there are proven strategies to find calm in the chaos. Instead of relying on willpower, rely on architecture. Rather than outsourcing tasks, outsource structure.

• Hire an ADHD-savvy assistant to help you build sustainable systems rather than clean up messes

• Pre-block your calendar around energy levels to heighten your productivity and lessen your frustration

• Create “frictionless defaults”: automatic bill pay, wardrobe capsules, pre-set grocery deliveries, etc.

• Schedule “buffer zones” (15 -20 min gaps) between appointments; ADHD brains underestimate time

• Store meds next to your morning coffee or toothbrush - a behavioral anchor ensures compliance

• Use minimalistic tech: remove notifications except for key people