Amy Harper

Amy Harper

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Can’t Sit Still? Here’s Why Your ADHD Brain Actually Loves Movement

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Let’s talk about exercise—but not in the guilt-trippy, “you should be doing this” kind of way. Because if you’re anything like me, the word exercise might bring back flashbacks of gym memberships you never used, dusty resistance bands, or apps you downloaded with great intentions… and abandoned by Day 3. I get it. I’ve started and quit more workout programs than I care to admit. But here’s the thing: movement can be one of the most powerful tools we have to manage ADHD—when it’s done on our terms. Why Exercise Actually Works for ADHD Let’s start with what’s really happening behind the scenes. Movement directly affects the brain systems that ADHD throws out of balance—things like focus, emotional regulation, impulse control, and motivation. When we move, our brains get a natural boost of dopamine, norepinephrine, and serotonin—the same neurotransmitters that ADHD meds aim to balance. Which is why after a walk, a dance break, or even a random cleaning sprint, you might notice that you: Exercise literally helps the ADHD brain function more effectively. Not in some vague, abstract way. In a real, chemical way. But Wait—Why Don’t We Just Do It, Then? Because for ADHD brains, consistency, routine, and repetition are often the kiss of death. The problem isn’t that we don’t know movement is good for us. The problem is: If the only version of exercise we’re told is valid is 45 minutes of structured, miserable cardio… our brains are going to revolt. Here’s What Works Instead: The “Movement Menu” Let’s throw out the rigid routines and try something ADHD-friendly instead. The “Movement Menu” is a rotating, no-pressure list of movement options based on how your brain and body feel that day. No timers, no streaks, no guilt. Just options. Here’s how to make yours: 1. Pick 3–5 go-to activities that you actually enjoy These don’t have to look like traditional workouts. Think: 2. Match your movement to your mood If your energy is high, go wild. If your brain feels scattered, do something repetitive and calming. If you’re feeling low or overwhelmed, just focus on gentle movement. A five-minute walk counts. So does stretching your arms in bed. 3. Make it flexible, not perfect Some days you’ll want to move. Some days you won’t. That’s normal. This isn’t a rule to follow—it’s a toolbox you can dip into. A Personal Confession There was a time I bought a fitness tracker and told myself I’d walk 10,000 steps every day. Guess how long that lasted? Three days. Then I forgot to charge it, lost the charger, and spiraled into guilt. Now? I focus on movement that feels good in the moment. Some days I dance in the kitchen while waiting for my coffee to brew. Other days I walk while mentally writing newsletters like this one. The result? My brain is calmer. My focus is sharper. And I don’t feel like I’m constantly fighting myself. Final Thought: Movement Is Not a Chore—It’s Fuel You don’t need a gym. You don’t need to “get it right.” You don’t even need to break a sweat. You just need to move in ways that your brain enjoys—and do it without pressure. Because when it’s approached with flexibility and kindness, movement isn’t just good for ADHD—it’s one of the most empowering, brain-supporting things we can do. Move your way. Amy Harper

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Where Did My Money Go?! ADHD and the Mystery of Vanishing Dollars

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Let’s talk about the other thing that seems to disappear as quickly as our attention span: Money. If you’ve ever checked your bank account and had that sinking “wait, how did I spend $140 at Target in under 12 minutes?” moment—you’re not alone. ADHD doesn’t just mess with your focus—it plays tricks with your wallet too. And spoiler: It’s because your brain is wired to chase stimulation, not spreadsheets. Why ADHD Messes With Your Money (More Than You Think) ADHD is a condition of dysregulation. That includes time, emotion, motivation, and yep—financial behavior. Here’s the pattern many of us know too well: This is ADHD. And there’s a real neurological reason for it. Impulse Spending = Dopamine Hits ADHD brains run low on dopamine—the chemical responsible for reward and motivation. So when we make a spontaneous purchase, especially something shiny, fun, or new, we get a quick hit of dopamine. It feels good. So we do it again. And again. Unfortunately, our bank accounts don’t get the memo. Why Traditional Budgeting Doesn’t Stick “Just make a budget and stick to it.” If you’ve ever heard that and wanted to scream into a throw pillow, I get it. For neurotypical brains, budgeting is often a logic-based activity: input, output, track. For ADHD brains? It’s abstract, overwhelming, and honestly kind of boring. Numbers on a spreadsheet don’t trigger urgency or interest. They just float there, waiting to be ignored. One ADHD-Friendly Tactic: Budget by Category, Not Line Item Let’s not try to overhaul your finances in one email. Instead, here’s one strategy that actually helped me, and has worked for many others I’ve worked with: Stop trying to track every dollar. Start grouping your money into flexible categories you can actually remember. Instead of: Try: Then set rough limits for each—not perfect numbers, just guidelines. And use tools that show you your available amount visually (apps like YNAB or even simple envelopes or color-coded trackers work great for ADHD minds). Why this works: A Quick Story From My Wallet (or Lack of One) I once spent an embarrassing amount of money on office supplies during a “productive phase.” I was convinced that if I had the perfect color-coded pens and sticky notes, I’d finally get organized. Did it help? Sure. For three days. Then the pens ended up under the couch, and the guilt kicked in. That cycle—dopamine spike → impulsive spending → guilt → avoidance—is something I’ve lived through again and again. But once I realized it was ADHD at work—not some deep character flaw—I was able to step back and start making financial systems that work with my brain, not against it. Final Thought: You’re Not “Bad With Money.” You’re Just Not Neurotypical. The traditional tools weren’t made for you—but that doesn’t mean you’re doomed to chaos. And I promise—those systems exist. We’ll keep exploring them together. Amy Harper

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ADHD and Sleep: Why Your Brain Fights It (And How to Win the Battle)

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Ever tried to go to sleep only to find yourself wide awake at 2 AM, scrolling, overthinking, or starting a brand-new project? You know you need rest. Your body is exhausted. But somehow, the moment your head hits the pillow, your brain says: Then suddenly, it’s 3 AM, you’re deep into an internet rabbit hole, and tomorrow’s alarm is creeping closer. Sound familiar? Sleep problems are one of the most common struggles for ADHDers, and today, we’re breaking down why your brain refuses to power down—and what actually helps. The ADHD-Sleep Struggle: Why Can’t We Just Go to Bed? If you’ve ever felt like your body and brain are on completely different sleep schedules, you’re not imagining it. Most people naturally start winding down at night. Their brains release melatonin (the sleep hormone), they start feeling drowsy, and they drift off. But for ADHDers? Melatonin release is delayed, meaning: That’s not a willpower problem—it’s a biological difference. So when someone says, “Just go to bed earlier,” they don’t realize that for ADHDers, our brains literally aren’t on the same schedule as the rest of the world. The ADHD-Friendly Sleep Hack That Actually Works Alright, so we know why sleep is a struggle. Now let’s talk solutions. One of the biggest game-changers for ADHDers is The Body Clock Reset Method—because instead of trying to force yourself into an unnatural schedule, you actually work with your ADHD brain’s tendencies. Step 1: Pick a Realistic Bedtime Window Instead of saying, “I’ll be in bed by 10 PM” (which, let’s be honest, probably won’t happen), set a flexible bedtime window. Example: “I’ll go to bed sometime between 11:30 PM and 12:30 AM.” Why? Because ADHD brains resist strict rules—but a window gives your brain some freedom without completely derailing sleep. Step 2: Trick Your Brain into Powering Down Since ADHD brains struggle with shutting off, you need a dopamine-friendly way to signal “bedtime mode.” Here’s how: – Dim the lights an hour before bed—lower light = melatonin boost. – Switch to “low stimulation” activities (audiobooks, podcasts, calming music). – Do a brain dump—write down any lingering thoughts so your brain doesn’t keep chasing them. Why It Works: Instead of waiting for your brain to feel tired (which might not happen), you’re creating the signals yourself. Step 3: Use “Sleep Anchors” to Train Your Brain Your ADHD brain needs consistency to recognize when it’s time to sleep. So pick one small, repeatable action before bed—something that signals, “This is my sleep cue.” It could be: Why It Works: Over time, your brain associates these actions with sleep, making it easier to transition into rest mode. Final Thoughts: ADHD Brains Can Sleep—Just Differently If sleep has always felt like a battle, you’re not alone. But the good news? Your brain isn’t broken—it just needs a different approach. So, instead of forcing yourself into a neurotypical sleep routine, start working with your natural rhythms: 1- Set a realistic bedtime window (instead of a strict schedule). 2- Power down your brain with dopamine-friendly wind-down activities. 3- Use repeatable “sleep anchors” to help your brain recognize bedtime. Try just one of these changes this week and see if it helps. Sleep might never feel effortless, but with the right tweaks, it doesn’t have to feel impossible. Amy Harper

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When Rejection Feels Like a Punch to the Gut (And How to Stop the Spiral)

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I remember the first time I heard the phrase “Rejection Sensitive Dysphoria” (RSD). I almost laughed—not because it sounded funny, but because it described my entire life so perfectly. For as long as I could remember, I felt like my emotions were set to maximum volume when it came to criticism. A simple “Hey, can we talk?” from a friend sent me spiraling into worst-case scenario thinking. A slightly disinterested response from a boss convinced me I was about to be fired. And don’t even get me started on group chats—if I sent a message and no one responded? My brain immediately jumped to “They hate me.” It didn’t matter if there was zero evidence of rejection—if there was even a hint of it, my brain filled in the blanks. Sound familiar? This is what RSD does. It makes small, everyday moments feel catastrophic. It turns a tiny misunderstanding into a full-blown identity crisis. And worst of all? It makes you second-guess your worth over and over again. The 24-Hour Rule (Why Time Is Your Best Friend in an RSD Spiral) If you take away just one thing from this email, let it be this: When you feel rejected, do absolutely nothing for 24 hours. I know—easier said than done. But hear me out. When RSD kicks in, it demands an immediate reaction. Your brain goes into panic mode, convinced that you have to fix things right now. It tells you to: And I used to fall for it every single time. Then, one day, I decided to experiment. Instead of reacting right away, I told myself, “I will not do anything about this feeling for 24 hours.” I would write the text but not send it. I would obsess in my head, but not act on it. I would let the feeling sit without feeding it. And do you know what happened? 95% of the time, the crisis disappeared on its own. By the next day: Sometimes, the rejection I felt wasn’t even real—it was just my brain playing tricks on me. And even when the rejection was real? By waiting 24 hours, I responded from a place of calm instead of panic. Why This Works (And Why It’s Hard at First) When you don’t react immediately, you give your brain a chance to reset. Think of RSD like a fire alarm going off in your head. The moment you feel criticized or ignored, the alarm starts blaring: 🔥 “YOU MESSED UP!” 🔥 “FIX THIS RIGHT NOW!” 🔥 “EVERYONE HATES YOU!” But here’s the thing—most fires in your brain are false alarms. If you resist the urge to react, the alarm gradually dies down. It feels impossible at first because your brain is screaming at you to do something. But once you see how often these feelings fade on their own, you start trusting yourself more. The first few times I tried this, I felt like I was holding my breath underwater. My anxiety wanted action. My brain demanded closure. But I held off. And when I realized that nothing bad actually happened—that most of my perceived rejections were in my head—I started regaining control over my emotions. Your RSD Challenge This Week The next time you feel rejected, ignored, or criticized, try this: 1 – Write down what you’re feeling. Get it all out, but don’t act on it. 2 – Wait 24 hours before responding or making any big decisions. 3 – See if the problem still feels as urgent the next day. I promise you—most of the time, it won’t. And every time you prove to yourself that rejection isn’t as catastrophic as it feels, you take back a little more power. Severe Cases For some people, RSD can feel completely overwhelming—so much so that it affects relationships, work, and self-esteem on a deep level. If you find that these feelings don’t fade with time or that they cause intense emotional distress, know that you don’t have to navigate it by yourself. Therapy can help reframe these thought patterns, and in some cases, ADHD medications like stimulants or certain non-stimulants can reduce emotional sensitivity. If RSD is impacting your daily life in a way that feels unmanageable, seeking professional support is a sign of strength, not failure. You deserve to feel safe in your own mind. Amy Harper

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Stop Calling Yourself Lazy: Understanding ADHD and Self-Talk

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Ever caught yourself thinking, “Why can’t I just get it together? Am I lazy?” Let’s set the record straight: You’re not lazy. What you’re experiencing is a common struggle for those with ADHD, and it’s time we reframe that negative self-talk. The Real Culprit: Executive Dysfunction ADHD often involves challenges with executive functions—those mental skills that help us manage time, stay organized, and initiate tasks. When these functions are impaired, it can lead to difficulties that are frequently misinterpreted as laziness. 📌 Source:Executive Dysfunction in ADHD Adults Study https://www.additudemag.com/executive-dysfunctions-adhd-adulthood-study/ Why Negative Self-Talk Hurts Constantly labeling yourself as lazy can damage your self-esteem and exacerbate ADHD symptoms. This negative self-talk creates a vicious cycle, making it even harder to manage daily tasks. 📌 Source:Negative Self-Talk & ADHD: The Self-Esteem Killers You Control https://www.additudemag.com/slideshows/negative-self-talk-the-self-esteem-killers-you-control/ Reframing Your Inner Dialogue Instead of defaulting to self-criticism, try acknowledging the unique challenges your ADHD presents. Recognize that struggling with certain tasks doesn’t define your worth or effort. By shifting your internal narrative, you can foster a more compassionate and productive mindset. Strategies to Combat Negative Self-Talk ✔ Pause and Reflect – When a negative thought arises, take a moment to assess its validity. Is it based on facts, or is it a harsh self-judgment? ✔ Practice Self-Compassion – Treat yourself with the same kindness you would offer a friend facing similar challenges. Remember, managing ADHD is an ongoing journey. ✔ Seek Support – Connect with others who understand ADHD, whether through support groups or therapy. Sharing experiences can provide validation and new perspectives. Final Thought Struggling with task initiation or organization does not equate to laziness. By understanding the root causes and reframing your self-talk, you can break the cycle of negativity and embrace a more supportive approach to managing ADHD. Amy Harper

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ADHD-Friendly Productivity Apps That Actually Work

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If you’ve ever stared at your to-do list like it’s written in an alien language, you’re not alone. ADHD brains struggle with task management, not because we’re lazy (we covered that last time!) but because our brains are wired for NOW and NOT NOW. The trick? Finding tools that work with your brain instead of against it. I’ve tested dozens of productivity apps, and most of them? Useless for ADHD. But a few? Absolute lifesavers. Disclaimer: I don’t get paid or earn affiliate money from any of these apps—this is just me sharing tools that I’ve found helpful. Try them if they sound useful, or ignore them if they don’t! 1. Amazing Marvin – The Task Master That Adapts to You 📌 Why it works: Unlike rigid planners, Amazing Marvin lets you customize how you organize tasks based on your needs. ADHD brains need flexibility, and this app delivers. 🔗 URL: ​https://amazingmarvin.com​ 2. TickTick – The To-Do List That Actually Gets Done 📌 Why it works: Built-in Pomodoro timer, voice input for quick task capture, and simple habit tracking. Plus, it syncs across all your devices so you don’t lose your lists. 🔗 URL: ​https://ticktick.com​ 3. Sunsama – If Google Calendar and a Life Coach Had a Baby 📌 Why it works: ADHD brains struggle with time blindness. Sunsama lets you time-block your day, so you see exactly how long tasks take (instead of assuming everything takes 5 minutes). 🔗 URL: ​https://sunsama.com​ 4. Forest – Train Your Brain to Focus (And Grow a Tree!) 📌 Why it works: ADHDers love instant rewards. Forest gamifies focus by planting a virtual tree that grows the longer you stay off your phone. (Bonus: It helps plant real trees, too!) 🔗 URL: ​https://www.forestapp.cc​ 5. Habitica – Turn Your Tasks into a Game 📌 Why it works: Turns your to-do list into an RPG where completing tasks earns points, unlocks rewards, and keeps you engaged. If “just do it” doesn’t work, this makes it fun instead. 🔗 URL: ​https://habitica.com​ Final Thought: Not every app works for everyone—but when you find the right tool, it can make a huge difference in how you manage your day. Try one or two and see what clicks for you. Amy Harper

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Hyperfocus: ADHD Superpower or Sneaky Saboteur?

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Ever find yourself so engrossed in a task that hours fly by unnoticed? That’s hyperfocus—a phenomenon where individuals, especially those with ADHD, become intensely absorbed in activities that interest them. Let’s delve into what hyperfocus is, its benefits and drawbacks, and how to manage it effectively. What Is Hyperfocus? Hyperfocus refers to an intense concentration on a specific activity or task, often to the exclusion of other stimuli. While it can enhance productivity in engaging tasks, it may lead to neglecting other important responsibilities*. The Blessing: Why Hyperfocus Can Be Amazing The Curse: When Hyperfocus Works Against You 3 Ways to Harness Hyperfocus (Without Letting It Derail You) A Quick Pep Talk Hyperfocus can be a powerful tool when managed effectively. By setting boundaries and maintaining awareness, you can leverage this trait to enhance productivity without letting it disrupt other aspects of your life. Amy Harper

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Why Routines Feel Impossible (and What to Do)

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Ever feel like sticking to a routine is like trying to fit a square peg into a round hole? You’re not alone. Traditional routines often clash with the ADHD brain’s natural rhythms, making them hard to maintain. But don’t worry—there are alternative strategies that can work for you. Why Traditional Routines Don’t Stick ADHD brains thrive on novelty and can struggle with rigid structures. The conventional “same time, same way” approach might feel restrictive, leading to frustration and abandonment of the routine. Non-Traditional Strategies That Work A Quick Pep Talk Remember, routines aren’t one-size-fits-all. It’s about finding what aligns with your unique brain. Start small, be kind to yourself, and adjust as needed. Flexibility is your ally. Amy Harper

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Why Rejection Feels Like the End of the World (and How to Handle It)

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Have you ever received a tiny critique and felt like your world was crumbling? Or maybe you overanalyze a text message wondering, Did I say something wrong? That’s rejection sensitivity at work—also known as Rejection Sensitive Dysphoria (RSD). It’s a fancy term for something that feels anything but fancy. What Is Rejection Sensitive Dysphoria? RSD is the emotional equivalent of a bullhorn. A minor comment (or even the thought of rejection) can feel like a full-blown personal attack. If you have ADHD, this sensitivity can be heightened due to differences in how your brain processes emotions. According to experts at ADDitude Magazine, RSD is one of the most common but misunderstood experiences for people with ADHD. You can read more about it here: https://www.additudemag.com/rejection-sensitive-dysphoria-and-adhd How RSD Shows Up But here’s the thing—you’re not “too much.” Your brain is just processing emotions in a unique, over-the-top way. What Can You Do? Here are some ADHD-specific strategies to help you manage RSD without wanting to crawl under a blanket forever: A Quick Pep Talk Here’s the truth: You are not your rejection sensitivity. You’re so much more— you are funny, creative, and resilient. The next time rejection hits like a tidal wave, remind yourself that this feeling is temporary and it’s okay to take a moment to recover. Amy Harper

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Boost Your Focus with This Handy App

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Managing ADHD can feel like herding cats—especially when it comes to staying organized and on task. Recently, I’ve been using an app that’s made a significant difference: Todoist. What Is Todoist? Todoist is a task management app designed to help you organize your tasks and projects efficiently. Why I Like It How It Helps with ADHD Research highlights the importance of structured routines and tools for managing ADHD. According to the experts at NeuroLaunch, implementing task management systems like Todoist can significantly improve productivity by reducing procrastination and helping you break tasks into manageable steps. The structured approach helps individuals stay on track and feel less overwhelmed*. Important Note I’m not affiliated with Todoist and receive no compensation for this recommendation. I’m sharing it because it’s been a valuable tool in managing tasks effectively. If you decide to try it, I’d love to hear about your experience! Amy Harper *​https://neurolaunch.com/adhd-and-structure/