Attention, focus and feeling held
Explore how attention moves, what it means to feel held, and how an accessible anchor can help you recognise the resources of your own mind.
ADHD and everyday life
ADHD resources
Understanding ADHD in everyday life.
A clinician-led series exploring the body, attention, psychology and the conditions in which change becomes possible. Read one subject at a time, with research notes and references at the end of each article.
Browse all topicsOur approach
Attention, honesty
and creative change.
Nisha’s starting point is that qualities such as curiosity, joy and steadiness are already resources of the natural human mind. The course begins with one meaningful part of daily life. Through direct experience, we explore how you recognise those qualities and what conditions help you access them. We return to what you experience over time, with the aim of developing confidence, sensitivity and authority in your own experience. Honesty, feeling held and creative, joyful engagement run through this work.
The six-week experiential programme
Explore the six course parts
Our ADHD coaching begins with a six-week experiential programme. Each part below is a course reading, with an exploration, questions and the reason for its place in the programme. The readings and themes are starting points. We can revisit them and adapt their pace and sequence around your experience.
- Part 01
Recognising attention and making room for honesty
Choose one meaningful part of daily life, recognise qualities of attention and make room for honesty before a choice.
- Part 02
Joy and creative forms
Explore what brings interest and joy to an intention, and let your own creative forms keep changing.
- Part 03
Staying in contact with experience
Find an accessible point of contact with internal experience, through pen and paper, movement or another form.
- Part 04
Feeling internally held
Explore containment, stability and somewhere to relax. The balloon and sensitive membrane are possible images to connect to.
- Part 05
Bringing discoveries into ordinary choices
Return to the area you chose, observe your experience over time and explore which conditions help you stay engaged.
- Part 06
Reflecting and choosing what to carry forward
Reflect on what you have directly experienced, the confidence it gives you and what support would be useful next.
Read alongside the course
Three articles behind the approach
These articles develop Nisha’s ideas in more depth. You can read them independently or alongside coaching.
Honesty, joy and creative change
An invitation to hear the honest reason for a choice, explore it without immediate shame, and bring joy and creativity into everyday intentions.
Recognising the qualities of attention
Explore curiosity, joy, steadiness and other qualities of attention you already know, and the conditions that help you access them in daily life.
A few places to begin
Start with the essentials
The three pillars of health in adult ADHD
Sleep, exercise and diet as foundations of adult ADHD care, with attention to the daily conditions that make them possible.
Interest and motivation in adult ADHD
Interest, boredom and deep absorption in adult ADHD, and the conditions that help attention become available for everyday tasks.
Practical strategies for adult ADHD
Body doubling, activity coupling, timers, reminders and device boundaries, with support for testing and adapting strategies.
Watch or read
ADHD videos
Seventeen videos with English captions, chapters and full transcripts, linked to the articles and their research references.
The resource library
Explore by topic
Search by a question, a skill or a topic. For example: ADHD, motivation, brain breaks or body doubling.
Try another search
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Body and daily foundations
Sleep, movement, nourishment, substances and recovery.
The three pillars of health in adult ADHD
Sleep, exercise and diet as foundations of adult ADHD care, with attention to the daily conditions that make them possible.
Sleep and adult ADHD
Sleep cycles, evening routines and daytime tiredness, and how to build a workable transition from activity to rest.
Movement and adult ADHD
Movement, body awareness and attention, with practical ways to make exercise repeatable in the life you actually have.
Food and nourishment in adult ADHD
Food variety, regular meals and the practical work of eating well when planning, appetite, time or access make it difficult.
The gut and brain in adult ADHD
Digestion and the gut–brain relationship, with attention to food tolerance, daily routines and getting persistent symptoms assessed.
Caffeine and substances in adult ADHD
Caffeine, alcohol and other substances: understand what the habit provides, what it costs, and what support helps you change it.
Brain breaks: attention belongs to a living body
Attention belongs to a living body. Make room for nourishing breaks, and support the transition away from work and back again.
Attention and everyday tasks
Interest, effort, screen habits and practical ways to begin and return.
Interest and motivation in adult ADHD
Interest, boredom and deep absorption in adult ADHD, and the conditions that help attention become available for everyday tasks.
Social media reward habits and responsibility
How social media becomes a repeated reward habit, what it takes from daily life, and ways to take responsibility without self-blame.
Feeling tone and the experience of effort
Pleasant, unpleasant and neutral experience, and a clinical practice of approaching manageable tasks with awareness, relaxation and curiosity.
Practical strategies for adult ADHD
Body doubling, activity coupling, timers, reminders and device boundaries, with support for testing and adapting strategies.
Attention and direct experience
Recognising qualities of attention, feeling held, and bringing honesty, joy and creativity to change.
Attention, focus and feeling held
Explore how attention moves, what it means to feel held, and how an accessible anchor can help you recognise the resources of your own mind.
Honesty, joy and creative change
An invitation to hear the honest reason for a choice, explore it without immediate shame, and bring joy and creativity into everyday intentions.
Recognising the qualities of attention
Explore curiosity, joy, steadiness and other qualities of attention you already know, and the conditions that help you access them in daily life.
Psychology and support
Self understanding, confidence and the support needed to make changes.
Self understanding and supported change in adult ADHD
The effects of years of criticism, and how practical systems, support and kinder self-talk can help rebuild confidence.
Knowing what helps, and being able to do it: support, trauma and adult ADHD
Why implementing advice can encounter shame, trauma or dissociation, and how practical help and psychological care belong together.
Capacity and circumstances
Intelligence, exploration, modern life and responsibility within conditions.
ADHD exploration and evolutionary theory
Evolutionary theories of exploration and ADHD traits, and what current research suggests about curiosity, contribution and context.
Intelligence and human capacity in adult ADHD
Intelligence, executive functioning and creative capacity, with support for discovering and using abilities that constant struggle can obscure.
Adult ADHD and the conditions of modern life
How work, transport, housing, isolation and modern routines shape the demands placed on adults with ADHD.
Conditions responsibility and change in adult ADHD
Taking ownership without self-blame by understanding the personal, social and practical conditions that sustain a habit.
Keep exploring
Start with one part of your day.
Read at your own pace. Look closely at one recurring difficulty, the conditions around it and the support that could make a change possible.