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ADHD Emotional Regulation | Blog

7 Strategies ADHD Adults Can Use to Stop Ruminating
ByMarla Cummins April 16, 2021February 21, 2024 ADHD Emotional Regulation, Blog

If you landed here, and have not yet read Part 1-Here Is the First Step You Can Take to Stop Your ADHD Rumination, I encourage you to read that first. As an understanding of what may be contributing to your tendency to ruminate will inform which of the strategies below you decide to try. Then come back to this article, and take your time exploring the tips below. Remember, these are only suggestions. So, try the ones that spark your interest and you think may help. And don’t forget to give yourself enough time to experiment. That is, don’t give up if it doesn’t work the way you want right away. Ready? Journaling Can Help You Manange Your Rumination Once you’re ready to unpack your…

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ADHD Emotional Regulation | Blog

The First Step To Stop ADHD Rumination
ByMarla Cummins April 15, 2021May 9, 2025 ADHD Emotional Regulation, Blog

(originally published July 31, 2009, updated April 15, 2021) Rumination. Racing thoughts. Stuck thinking. Worrying. Perseverating. These are just some of the names adults with ADHD use when referring to their inability to move on from thoughts that are causing them a great deal of distress and not serving them in any productive way. ADHD rumination is real and can get in your way. For example, maybe you blurted out something in your meeting with your colleague, Ali, you now regret. Now, not only are you replaying the scenario over and over, but you’re also thinking about the potential for any future fallout. You may wonder whether Ali will want to work with you on future projects, whether this will affect your chances of promotion…

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ADHD Tools & Strategies | Blog

How to Create ADHD Friendly Accountability Partnerships
ByMarla Cummins March 19, 2021November 5, 2025 ADHD Tools & Strategies, Blog

Productivity is doing what is essential to you — engaging in activities that bring meaning to your life. You also know inconsistency is one of the hallmarks of ADHD. So, it can be difficult to do this. But having accountability partnerships for ADHD adults can make it easier to follow through. As Pearson’s Law notes: “What is measured, improves. That which is measured and reported improves exponentially.” I also know that when you think about accountability, you might think of it as the result of failing to deliver, whether in your personal or professional life. That is, you’re held accountable by others when you screw up. And this often leaves you filled with shame. So, “friendly accountability” may seem like an oxymoron. If this is…

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ADHD Symptoms & Diagnosis | Blog

ADHD Adults Who Use These Tips Improve Their Memory
ByMarla Cummins January 6, 2021June 3, 2025 ADHD Symptoms & Diagnosis, Blog

(originally published July 4, 2011, updated January 6, 2021) Many ADHD adults want a better memory. You, too? It’s definitely one of the challenges adults with ADHD find most infuriating. If you’re struggling with memory challenges you may find yourself at times saying some variation of the following: So, I don’t leave you in suspense I’ll share the punchline with you now. And that is, your ADHD brain is great for thinking and creating. But your brain wiring isn’t reliable for remembering something at the exact time and place you need the information. Sure, it may come to you, but maybe not when you need it. That’s because your memory really is much more like Swiss Cheese than a trapdoor. ? I know it’s annoying,…

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Part 2 – Frustrated by Wasting Time? Here Are 7 Fixes You Can Use Today
ByMarla Cummins December 2, 2020February 21, 2024 Blog

(originally published Jun 23, 2017, updated December 2, 2020) Once you’ve decided what’s essential to you, and you have a task list that reflects this (per my previous post), it’s time to execute. And to do this you’ll need to use ADHD time management tactics to decide when to work on your various tasks. Because you know just having a list of essential tasks is not a guarantee that you’ll follow through, right? Especially since, as is common for ADHD adults, you may often default to your sense of urgency to decide what to work on at any given moment. If this is the case for you now, even with a well-curated task list, you’ll likely continue to feel stressed and overwhelmed. Unless you break…

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ADHD Time Management | Blog

What ADHD Adults Need For Better Time Management
ByMarla Cummins November 13, 2020October 9, 2025 ADHD Time Management, Blog

Do your days often seem like a struggle with time — feeling the stress of falling behind, wanting more hours in the day, experiencing the overwhelm of the minutes ticking by? Even on those days when you start with a plan. And then, when you don’t feel you accomplished enough, do you work long past the time you wanted to stop? And at the end of those long days you think to yourself, “If I only managed my time better, I wouldn’t feel like this and would get more done.” And then you may wonder, “Why can’t I get my stuff done just like everyone else.” Then this thinking might lead you into a shame spiral, further hindering your productivity. So, instead of doing your…

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ADHD Symptoms & Diagnosis | Blog

Is It Really True Your ADHD Is a Handicap?
ByMarla Cummins October 9, 2020February 21, 2024 ADHD Symptoms & Diagnosis, Blog

(originally published August 8, 2014, updated October 9, 2020) I bet, like many ADHD adults, one of your superpowers may be your ability to think outside the box in many contexts. But, if you think your ADHD is a handicap, you may be falling short in doing this when it comes to managing your ADHD so you can create a life that works for you. In part, this may be because somewhere along the way you fell into the trap of comparing yourself to your neurotypical peers. As part of this comparison you decided you need to operate the way they do. And, when you discovered you couldn’t do this, you decided you’re handicapped. That’s just not true. You’re not handicapped. Sure, it may be…

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ADHD Symptoms & Diagnosis | Blog

How to Stop Fixing Your ADHD and Start Using Your Strengths
ByMarla Cummins August 7, 2020September 21, 2025 ADHD Symptoms & Diagnosis, Blog

(originally published May 13, 2011, updated August 7, 2020) We all want to minimize our challenges, of course. No doubt, our lives would just flow better if there were fewer boulders in the way. After all, you’re reading this article because that is what you want. Specifically, you want to minimize the detours you need to take because of your ADHD challenges. What if you could use your strengths to manage your ADHD? Though, like many who are trying to figure out how to manage their ADHD, you may assume you are broken. If this is your perspective, you might be focusing your time and energy on trying to fix yourself. Because that’s what you do when something is broken. You fix it, right? Here’s…

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ADHD Emotional Regulation | Blog

The 5 Tips You Need to Effectively Reduce ADHD Overwhelm
ByMarla Cummins July 17, 2020 ADHD Emotional Regulation, Blog

(originally published May 2, 1013, Updated July 17, 2020) I know, as an adult with ADHD, you are all too familiar with what it feels like to be overwhelmed. ADHD overwhelm can seem like an ever-present companion, one you’d like to take a break from, right? But maybe you’re not sure how to do this — reduce these feelings. So, you continue to ride the waves until they inevitably come crashing down on you. And when they do it can feel as though your brain is flooded. It might even seem like the wires in your brain are short-circuited. So, you can’t even think straight. Then you panic and go into fight, flight, or freeze mode. While you might not know the best path forward,…

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ADHD in the Workplace | Blog

How to Find the Ideal Job for ADHD Adults
ByMarla Cummins May 15, 2020June 26, 2025 ADHD in the Workplace, Blog

Are you in the the ideal job for ADHD Adults? Of course, we all want to be in a job we enjoy, if possible. But does that mean it needs to be the right fit for an adult with ADHD to be a job you’ll enjoy? Let’s find out. But, first, I would be remiss, especially right now, if I didn’t point out there may be times we need to work in a job that’s not a great fit so we can put food on the table. At least in the short run. If this is the case for you, good for you for sticking with a job to support yourself (and your loved ones)! I know it’s not easy. Whether you’re in a…

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