Thoroughly ADHD

Send us Fan Mail Time blocking gets labeled as “too rigid for ADHD,” but that take misses what actually helps an ADHD brain: clear external structure that still leaves room for choice. I walk through why time blocking can cut decision fatigue, reduce overwhelm, and make transitions less painful, especially if you struggle with time blindness, waiting mode, or the urge to chase whatever feels most...

Send us Fan Mail ADHD can be expensive in a way that’s hard to see while you’re living it. The late fees look “random.” The unused subscriptions feel “small.” The groceries that spoiled seem like “bad luck.” Add it up over months and years, though, and you may realize you’ve been paying an ADHD tax that quietly drains your budget and your energy. I’m Alex Delmar, a certified ADHD coach and a perso...

Send us Fan Mail ADHD working memory makes everyday life feel harder than it “should,” from mental math to directions to staying on task. We share simple ways to offload information, reduce decision fatigue, and build a low-distraction setup that helps you follow through with your thoughts.  Working memory as an executive function and how it breaks down during real life demands  Writing everything...

Send us Fan Mail How to choose effective rewards for your ADHD brain, rewarding yourself without guilt, and how to scale incentives. • finding rewards that you truly care about • adapting interests into short, medium, and large incentives • pairing rewards with exercise, mindfulness, sleep, and food • using immediate, drip-style motivation at each step • planning milestone rewards for long-term go...

Send us Fan Mail We explore how practical, personal rewards make hard starts easier and sustain focus for an ADHD brain. We share simple ways to tune your space, pick better tools, and design rewards that stand out from defaults. • defining rewards as anything that reduces discomfort or increase enjoyment • shaping environment for easier starts and longer focus • selecting tools that add function...

Send us Fan Mail Tired of “try harder” being the only answer? There's a practical way to make ADHD strategies work in real life by borrowing the structure of the scientific method: name the problem and break it down, identify specific sticking points, brainstorm solutions, and try them out. Start by naming one concrete challenge and mapping the exact steps where things go sideways—decision fa...

Send us Fan Mail We dig into why conversations feel so darn hard with ADHD and what you can do to improve your participation in them. We share tactics to track meaning, slow down your speech, steer small talk, and set up your environment so people feel heard and you feel calm. • ADHD working memory limits and filtering challenges • focus on themes and emotions rather than details • paraphrase to c...

Send us Fan Mail Here are some ADHD-smart strategies to enjoy parties without the food and drink hangover. Simple guidelines, seating choices, and exit cues help you feel good during the event and the next day. • why parties and holidays increase impulsive eating and drinking  • how poor interoception and dopamine drive overindulgence  • pre-event routines that lower risk  • buffet scanning and on...

Send us Fan Mail Here's a practical plan to make holiday gatherings calmer and kinder for ADHD brains. We can't control our relatives, but we can control our expectations, our choices, and our escapes.  • reframing holidays with self-acceptance • planning for positives and known triggers • early warning signs and emotional check-ins • discreet breaks to reduce overload • food boundaries...

Send us Fan Mail Holidays can overwhelm ADHD brains; here is a practical framework to plan earlier, simplify tasks, and protect energy instead of chasing perfection. Alex describes concrete steps to pick core traditions, delegate with confidence, and keep routines steady so joy comes through. • drivers of holiday overwhelm for ADHD • plan early  • write and keep a usable plan • protect routines an...

Send us Fan Mail We lay out how ADHD shows up at work—mismanagement of our time, poor working memory, disappointing performance, irritability, impulsivity—and how falling behind often feels like a personal failing.  Once you identify which behaviors are ADHD-related, you know what you can change and figure out how to approach it. • time blindness, time optimism, and missed deadlines • meeting pitf...

Send us Fan Mail You know you have ADHD, but do you know how it shows up in your social life? Your attempts to make and keep friends are affected by ADHD behaviors that once recognized, might be swapped out for actions that help instead of hinder.  Do you recognize yourself as exhibiting any of the common ADHD traits mentioned in this episode, including: • forgetting dates, showing up late, not re...

Send us Fan Mail We weigh the tension between masking and authenticity for ADHD brains and share a practical way to read rooms, set limits, and stay true to our values. The goal is not perfection but skill: calibrate behavior to context without erasing yourself. • when moderation serves care rather than fakery • how context changes expectations and effort • using pause, scan, ask to read a room •...

Send us Fan Mail Mornings don't have to be a willpower contest. Coach Alex Delmar shares a practical, ADHD-friendly plan to make mornings easier by doing the work at night, priming the brain in bed, and stacking cues that make getting up feel doable. Light, scent, water, music, and tiny rewards replace willpower with a plan you can repeat. • defining morning by your wake target • evening prep...

Send us Fan Mail Your alarm goes off, your eyes open, and yet… you don’t move. That sticky space between awake and up isn’t laziness—it’s an ADHD friction zone shaped by dopamine dips, time blindness, and decision overload.  I walk through the long‑term, “set it and mostly forget it” moves that make mornings more reliable:  cutting the phone trap—charging outside the bedroom and scheduling blocks—...

Send us Fan Mail Ever end the day feeling like your to-do list won? Let’s change that. We explore the done list—a simple, ADHD-friendly system that spotlights what you actually completed, improves self-concept, and builds real momentum toward bigger goals. Instead of chasing perfection, we focus on repeatable actions that set success in motion and the positive outcomes that follow. Here you'l...

Send us Fan Mail Managing ADHD effectively requires consistent systems, but sometimes even our best strategies collapse. Sometimes we mistakenly believe our success means we no longer need all our strategies. More often, external disruptions—from minor interruptions to major life changes require us to recalibrate our approach. During this adjustment period, chaos can reign. When this happens, we n...

Send us Fan Mail With ADHD, the words we use significantly impact our productivity. I explain four powerful language strategies that can transform how effectively we complete tasks. • Name tasks from the perspective of the final step (e.g., "send newsletter" instead of "write newsletter"), so you know when you're really done. • List specific components of complex activitie...

Send us Fan Mail Healthy relationships benefit our mental and physical well-being, but ADHD can make us susceptible to toxic relationships. We need to consciously seek supportive companions who raise the bar for us while avoiding people who take advantage or drag us down. • People with ADHD tend to trust too quickly and rush into relationships with the wrong people • Avoid black and white thinking...

Send us Fan Mail Create an ADHD life operations manual to serve as an external "brain" to compile information and systems that keep you on track. This practical tool minimizes the negative impact of executive function difficulties while maximizing your ability to get things done. • Start with areas causing the most trouble or that you're motivated to improve • Finance organization c...

Send us Fan Mail Ever wished your ADHD brain came with an instruction manual? Good news – you can create one yourself! Drawing from corporate best practices, a personal operations manual becomes the external structure your neurodivergent mind craves. The ADHD experience often means struggling with inconsistency, unclear expectations, and forgotten systems. We're constantly reinventing our app...

Send us Fan Mail Switching attention appropriately with ADHD is a neurobiological challenge, not a matter of willpower, but concrete strategies can help make transitions smoother and less emotionally disruptive. The ADHD brain can easily get locked into hyperfocus, making it difficult to shift attention when needed. • External cues and structured routines like time blocking and posting schedules h...

Send us Fan Mail The Kipling Method (5 W's and an H) isn't just for writing and research—it's a powerful framework for helping ADHD brains complete work or school assignments and DIY or passion projects successfully. By answering six key categories of questions before starting any task, you can avoid midnight tears and self-recrimination when facing unfinished work and impossible de...

Send us Fan Mail Ever promised yourself that this school year or work period would finally be different with your ADHD? That familiar optimism quickly fades without concrete changes to your approach. As someone who struggled through school with undiagnosed ADHD—earning frequent D grades despite occasional flashes of brilliance—I've discovered that environmental modifications make all the diff...

Send us Fan Mail Resilience—the ability to recover from setbacks quickly and effectively—is essential for maintaining motivation, especially for those with ADHD who face additional challenges.  • Building resilience starts with implementing practical strategies and structure that increase opportunities for success • Practice self-compassion by forgiving yourself for mistakes and celebrating effort...