Are you a neurodivergent woman with a chronic health condition?
If so, you're definitely not alone. Women have been under-served by the national health systems globally. ADHD often runs in parallel to chronic health conditions. This can make everyday living difficult in the world where personal disposable income is shrinking but the pressure to perform is growing.
In the face of these difficulties, I want to gift you my “4 Neurodiversity Health Magic Buttons.” These powerful mindset shifts and practical strategies are borne out my experience of supporting myself and my clients with chronic health conditions and ADHD. These magic buttons can help you find more ease, self-compassion, and health-protective habits in your daily life.
💖 Magic Button #1: The "Unconditional Positive Regard" Button
When you're struggling to keep up with urgent tasks and health demands, self-criticism only breeds more stress. Instead, try applying the stance of "unconditional positive regard" toward yourself. This means actively nurturing self-acceptance and self-forgiveness, letting go of judgment, and reminding yourself to "keep calm and carry on" (Rogers, 1951). You're doing the best you can.
- Practice positive self-talk when you make a mistake or fall short
- Write down your daily accomplishments, no matter how small
- Spend 5 minutes each day looking in the mirror and naming things you like about yourself
🛑 Magic Button #2: The "Hard Stop" Button
The keys to cognitive wellbeing are your levels of sleep, movement and healthy nutrition – and these are mostly about routines. When you see these in your calendar, practice the “hard stop” - no thinking, just switching to the next task. Include your medication schedules, daily walks, food shopping, cooking, leisure time, and even sleep.
- Use phone alerts or timers to signal hard stops for habits like medication, meals, movement breaks
- Block off time in your calendar that is non-negotiable for self-care routines
- Ask an accountability partner to check in if you're struggling to implement hard stops
🐘 Magic Button #3: The "Elephant and The Rider" Button
Imagine your brain has two parts: The "elephant," which cares for immediate needs through habit and impulse, and the "rider" of executive functioning that plans for the future. When these two are in conflict, hit the pause button and tap into the rider's wisdom. Taking time to listen to your higher goals and priorities can help rein in the elephant's insistent immediate wants.
- When you notice yourself acting on impulse, pause and ask, "What would my rider recommend?"
- Write down your core values and long-term goals to connect with your "rider" mind
- Practice postponing decisions by setting a timer instead of reacting immediately
🌟 Magic Button #4: The "Life Worth Living" Button
Despite chronic illness and neurodivergent challenges, psychological growth is still possible through meaningful activities. Hit this magic button by carving out regular time for quality reading, journaling, or any pastime that provides insight, perspective, and reminds you of your core values. This practice doesn't diminish life's difficulties, but can open doors to making meaning and orienting toward what you deem most important.
- Start a gratitude journal to record positive moments each day
- Read biographies or books connected to your purpose and values
- Reflect on how you want to be remembered and use that vision to guide priorities
Push These Neurodivergent Life Buttons To Thrive
Navigating ADHD and chronic illness is no easy feat, but you don't have to go it alone. Keep these four magic buttons in your back pocket as you cultivate self-compassion and design a lifestyle of health-protective habits aligned with your neurodivergent needs and deepest values. And if you need some extra support and accountability along the way, consider working with an ADHD coach. A good coach can help you implement strategies, develop routines, and cultivate the mindset shifts to truly unleash your neurodivergent magic. An experienced partner can make all the difference in managing the unique challenges of ADHD and chronic illness.
