A lot of you found me this week, so hi 👋!! I’m Alexis. A therapist and ADHD coach helping women make sense of why life can look “successful” on the outside but feel completely unsustainable on the inside. If you’ve spent your life feeling overwhelmed, overthinking everything, procrastinating, burning out, or wondering why simple things feel so hard… you’re in the right place. Around here we talk about the ADHD traits no one explained, the nervous system patterns keeping you stuck, and how to actually work with your brain instead of against it. Stick around if you’re ready to understand yourself differently. ⬇️ Tell me: what made you hit follow? #adhd #adhdwomen #adhdawareness #highachievingwomen #adhdinwomen

Part 3 of Hills I Die on as an ADHD Therapist. Ladies this one’s for you. ADHD in women is often hiding in plain sight. It can look like being “the reliable one”, the high achiever, the crisis manager, the one who keeps it all together… until the system stops working. It’s wild but it’s true… the average age of an ADHD diagnosis for a woman is 34. I see you. I am you. You’re enough. It’s an honor helping you navigate where you go from here. #adhd #adhdinwomen #latediagnosedadhd #highachievingwomen #womenwithadhd

Nothing worse than surviving a full day of life only to face a sink full of dishes. 🙃 Here’s how I’m keeping it empty until dinner…one less thing for my ADHD brain to spiral about. You don’t have to be a mom to use this tip, this one helps all of us. (Big thanks to @the_car_pool for the inspo!) If you have ADHD, or you’re just an overwhelmed human who wants to understand your brain better, you’re in the right place. Follow for more! #adhd #adhdwomen #adhdtips #myadhdtherapist

I’m not one for gatekeeping. How to work through task paralysis. So, if you were my client, here’s one of the first exercises I would challenge you to do for the next week. Follow @myadhdtherapist for more ADHD education, insight, and tools like this… and the next secret, dropping next week! Drop your fave emoji in the comments if you’re going to give this a shot for the next week 👇 #adhd #taskparalysis #adhdtherapist #adhdproductivity #highfunctioningadhd

Help me find my girlie pop! The one who looks like she has it together but is secretly drowning. Send this to your bestie boo. Or…keep it if it sounds a little too familiar. Don’t forget to follow along for more ADHD insight and tools from me, Alexis, the adhd therapist. #adhd #adhdwomen #highachievingwomen #highfunctioninganxiety #latediagnosedadhd

1. What looks like not caring is often a nervous system so overloaded it genuinely cannot make one more decision. You’re not checked out. You’re completely maxed out, and have been for longer than most people realize. 2. Unresolved trauma doesn’t just live in the past. For many with ADHD, it shows up every single day in how hard it is to feel regulated and move through life comfortably. You cannot out-run or out-medicate unhealed trauma. Give yourself permission to invest in yourself. Doing therapeutic work will allow you the space to actually regulate successfully. 
3. The drinking, the scrolling, the spending, the snacking…that’s not a willpower problem. That’s a brain desperately searching for dopamine it can’t produce on its own. It’s not a character flaw. It’s a nervous system doing the only thing it knows how to do. Be curious with yourself… do you have any dopamine seeking behaviors that might be more habitual than you realized? The more aware we are the more intentional we can be about changing it. 
4. You can be really really mean to yourself. Your inner critic isn’t keeping you accountable, it’s perpetuating your burnout, it really isn’t motivating, and it’s abusive. I know if you talked to your friend like you talk to yourself you’d have no friends…. So can we give ourself the same boundary line? You inherited that voice from every person who didn’t understand your brain. The next time your hear that asshole inner voice I want you to stop and ask yourself whose voice am I hearing? Is it yours? Or is it actually the words of your parent? Your partner? Someone else? 

If any of this felt like someone finally put words to something you’ve been carrying - save this for when you need it and follow along for more. You are enough as you are and as you are, is enough. <3 

if you’re looking for support that combines clinical expertise with real, practical coaching, I’m currently taking new individual coaching clients. Link in bio. #adhd #adhdawareness #myadhdtherapist #highfunctioningadhd #mentalhealth

We all know that feeling of waking up completely dysregulated. 🫠 Whether it’s from poor sleep, having a million things on your mind, or a toddler who thinks 5:00 AM is peak playtime (raising my hand for that one ✋🙋🏻‍♀️)... starting your day on empty is exhausting. I’ve got you. Here are 5 quick things you can do to reset your nervous system before you even leave your bedroom: 1. name your state 2. Ground your nervous system 3. Stabilize your body 4. Get ready for the day 5. Anchor yourself to your values 📌 **Save this post** for the next time you wake up on the wrong side of the bed, and follow for more daily ADHD & nervous system tips #adhd #adhdtherapist #adhdwomen #emotionalregulation #dysregulation

Anyone else? 🤣 #typec #adhdmom #adhdwomen #mommylife #adhd

We don’t talk about ADHD success stories. We talk about late assignments, lost keys, interrupted conversations. But some of the most driven, high-achieving people I know — in therapy and in my own life — have ADHD. And it’s not despite their brains. It’s partly because of them. Pattern recognition. Crisis performance. Hyperfocus. Grit built from a lifetime of adapting. These aren’t compensations. They’re real strengths, alongside the real struggles. If you’re a high-achieving ADHD adult who’s never heard anyone say that out loud: this is me saying it. Save this for the next time you need to hear it and follow along for the content you never knew you needed. 🧠 #adhd #adhdawareness #myadhdtherapist #adhdsupport #highachievers

RSD doesn’t care that I have a license to treat it. Rejection Sensitivity Dysphoria is the overwhelming emotional pain triggered by perceived rejection, criticism, or failure…and it happens to almost all of us with ADHD. Here are 6 things that can actually help: 1. Learn your specific trigger pattern Mine’s usually tone and seeing friends together without me. Once you know your pattern, you catch the spiral earlier instead of mid-freefall. 2. Pause for at least 20 minutes before acting on anything RSD is a nervous system event before it’s a thought. It takes at least 20 minutes for heart rate and cortisol to come back down enough to think clearly and respond instead of react…sometimes longer depending on intensity and how depleted you already were. Do not text when activated. 3. Take Inventory : split facts from feelings Explore what actually happened verses what you’re telling yourself it means. “They got dinner together” vs. “they didn’t want me there” are not the same sentence. 4. Check your baseline before you trust the story RSD hits hardest when you’re already depleted- tired, hungry, overstimulated. Before you believe the worst interpretation, ask: would I read this the same way on a good night’s sleep? 5. Regulate the body before the brain Step outside. Go take a shower. Run your hands under cold water, deep breathing. Get hyper aware of what it feels like when you’re trying to regulate yourself, 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste. Get out of your brain and into your body. 6. Remember the other side. RSD doesn’t just hurt you. If you’re constantly reading rejection that isn’t there, the people who love you start to feel like their character, or how much they actually like you, is being questioned over and over. That wears on a relationship. This is part of why the work matters, and why therapy helps: it keeps you from quietly burning bridges with the people who never meant you harm. #adhdawareness #adhd #adh

Always running late? Or always really early? The goal isn’t to become a perfectly punctual person. The goal is to create a life that works with your brain instead of constantly fighting against it. Some of my favorite ADHD time blindness hacks include: -visual timers -Transition Alarms/Music -time anchors Which hack helps you the most? Follow @myadhdtherapist for more ADHD strategies that actually work. Save this for the next time you’re convinced you have “plenty of time.” 😅 #adhd #adhdwomen #adhdtips #womenwithadhd adhdtherapist

ADHD Tax is the price you pay for living in a world that wasn’t designed for your brain. It’s the late fees. The forgotten subscriptions. The produce that went bad. The duplicate purchases because you couldn’t find the original. The Amazon order with overnight shipping because you forgot until the last minute. The gym membership you swore you’d use. The return that sat in your trunk until it was too late. And while those things cost money, the bigger tax is often the shame. Because most people don’t realize these aren’t character flaws. They’re often symptoms of executive dysfunction, working memory challenges, time blindness, overwhelm, and task initiation difficulties. The goal isn’t perfection. The goal is building a life that charges you less ADHD tax. What’s the most expensive ADHD tax you’ve ever paid? 👇 follow along for more tips and tricks to work with your brain. #ADHD #adhdwomen #adhdtax #mentalhealththerapist #adhdawareness

Part 2 of my ADHD therapist hot takes 🔥 These are the things I find myself explaining over and over again to clients because so much ADHD advice completely misses how ADHD actually works. Which one hit hardest for you? Save this for later, and follow @myadhdtherapist for more ADHD content that actually makes sense. #executivefunction #womenwithadhd #adhdtherapist #adhdwomen #adhd

These are a few hills I’ll die on as an ADHD therapist. Which one hit home for you? 👇 Tell me in the comments. Follow @myadhdtherapist for Part 2. #adhd #adhdawareness #adhdinwomen #mentalhealthawareness #therapistthoughts

ADHD and Task Paralysis unfortunately go hand in hand. For those of us that are high functioning, it’s rarely that we’re avoiding doing it because we don’t care, but rather because we care too much. We’ll do anything else, even in the same arena, without realizing we’re purely avoiding. Here’s one of the many tips I give my clients struggling with this… Break your task down into TINY steps. If it’s laundry for example, it might be: -collect dirty clothes -sort colors (or don’t, like me, and use a color catcher 😜) -start first load -flip load -fold load etc If you’re still having a hard time with executive functioning steps, start with the goal completed and work backwards, identifying each step. This new list you have created of mini steps will not only serve as a road map, but produce major dopamine compared to before. Even if the entire task isn’t completed, we’re at least gotten closer to our goal without accidentally avoiding it altogether. I’ll be posting more tips and education around this. If you found it helpful, follow for more or reach out for coaching or therapeutic services. 🤍 #adhdawareness #myadhdtherapist #adhd #adhdwomen #neurodivergent

1. Shame is often sitting underneath everything. Many women with ADHD spent years being corrected more than understood, and eventually started believing things like, “I’m lazy,” “I’m bad at life,” or “I can’t trust myself.” 2. Rejection hits differently and deeply. A delayed text, a change in tone, or even neutral feedback can feel like criticism, abandonment, and rejection. It feels much bigger than it is from the outside. 3. ADHD symptoms get louder when your basic needs aren’t being met. Sleep, food, water, movement, rest, and connection. It all matters more than most people realize. Treat it like your core foundation and build off of this. 4. Many people with ADHD live in a constant state of feeling behind or trying to catch up. Even while resting, their brain is still carrying a running list of what’s left to be done. 5. What looks like procrastination is often perfectionism, overwhelm, fear of failure, or not wanting to feel the emotions attached to the task. 6. ADHD often shows up in extremes. All in or all out. Hyperfocused or completely stuck. Overcommitted or shut down. Perfectionism or avoiding it for as long as possible. 7. One of the biggest symptoms of ADHD is emotional regulation. A small change in plans, interruption, criticism, or minor inconvenice can feel much bigger when your nervous system is already overloaded. #adhdwomen #adhdawareness #adhd #myadhdtherapist #adhdsupport Inspired by @guided_by_gabrielle 🤍

7 surprising symptoms of ADHD ✦ Vibes paralysis — the conditions have to be exactly right before your brain will let you start ✦ Clumsiness — bumping into things, dropping stuff, general spatial chaos (this one is neurological, not a character flaw) ✦ Task paralysis — knowing exactly what you need to do and being completely unable to start ✦ Emotional intensity — not “too sensitive,” a nervous system that processes everything louder ✦ Hypercritical self-talk — the inner monologue that never clocks out ✦ Phone addiction — except it’s not a discipline problem, it’s your brain chasing dopamine wherever it can find it ✦ Rejection sensitivity — one ambiguous text can derail a day If you’ve spent your whole life thinking these were just you — they might be. But they might also be ADHD. Which one are you explaining to your therapist this week? 👀#adhdawareness #adhdwomen #adhdsupport #adhd #neurodivergent

The reason so many women with ADHD are exhausted has nothing to do with sleep. It’s compensation. And most of us have been doing it so long we don’t even recognize it anymore. Save this and send it to the woman who spent years thinking she just needed to try harder. 💛 #adhdinwomen #adhdwomen #adhdawareness #adhdtherapist #adhdsupport

Here’s something I say to my clients a lot: You are brilliant at knowing what other people need. You’ve been studying them your whole life … learning how to fit in, how to be enough, how to not be too much. But when’s the last time you turned that same curiosity inward? ADHD women are often the last to know what actually makes them happy. What regulates them. What they’d do with a free afternoon if no one needed anything. This reel is a gentle challenge to start exploring that. It doesn’t have to be big. A book. A craft. Something that makes you think maybe. You deserve to know yourself that well. 🤍#adhdwomen #neurodivergentwoman #ADHDtherapist #selfawareness #emotionalregulation

For years, many women with ADHD don’t realize they’re carrying around shame for symptoms they never understood. They tell themselves: -I’m too sensitive. -I’m impatient. -I’m a fraud. -I’m flaky. But what if those aren’t character flaws? What if you’re judging yourself for things that make perfect sense when you understand how your brain works? An ADHD diagnosis doesn’t excuse harmful behavior. But it can explain patterns that have left you wondering, “What’s wrong with me?” Sometimes the most healing part isn’t getting the diagnosis. It’s realizing you’ve been fighting yourself for years over things that were never moral failings to begin with. 👇 What “personality flaw” did you blame yourself for before learning about ADHD? #womenwithadhd #ADHDTherapist #ADHDAwareness #jjyapchallenge #adhdwomen

You’re looking for approachable, high-quality ADHD content from an actual therapist who gets it. You’re motivated… but also drowning. You’re capable… but exhausted. Your standards are sky-high, but somehow you’re always the one paying the price. I see you. I know you. I am you. Follow along for practical tools, real talk, and support that actually works for women with ADHD. 💛#WomenWithADHD #ADHDTherapist #ADHDWomen #LateDiagnosedADHD #adhdsupport

Naming it to claim it: I tried to touch up a few spots in my new office. Instead, I somehow painted them the wrong color and made them 10x more noticeable. 🙃 This will be fixed within a week. So now I’m posting it on the internet as accountability. The wall will be fixed. The office will survive. And perfection remains overrated. #adhdtherapist #adhdawareness #adhdwomen #therapistlife #womenwithadhd

Something exciting is happening… so why can’t I make myself do anything? One of the most confusing parts of ADHD is that we don’t just avoid the boring stuff. We can get completely paralyzed by the things we’re genuinely excited about. Moving into a new office. Starting a business. Planning a trip. Finally making the content you’ve dreamed about. And then your brain does this weird thing. Instead of taking action, you freeze. You scroll. You overthink. You avoid every decision and do nothing at all. People assume that means you’re lazy, or ungrateful, or that you secretly don’t want it. But with ADHD, excitement can actually increase the paralysis. Because exciting things come loaded with decisions, uncertainty, perfectionism, and a hundred possible starting points, and your brain can’t sequence all of that into a clear first step. So it doesn’t feel like “I’m excited.” It feels like “this matters SO much, there are 400 moving pieces, and I have no idea where to begin.” That’s not procrastination. It’s a cognitive traffic jam. So the goal isn’t to force the motivation. It’s to make the first step smaller and safer. Not “design the whole office.” Just save three inspiration photos. Order one lamp. Sit in the room for ten minutes. ADHD brains unlock through momentum, not pressure. What’s something you’ve been excited about and completely frozen on? 👇 #adhdparalysis #adhdwomen #executivefunction #adhdtherapist #womenwithadhd

Anyone else unable to relax once they notice something is “off” in their environment or is that just my ADHD? #adhdwomen #highfunctioningadhd #womenwithadhd #adhdtherapist #executivedysfunction

*last video was much more successful on TikTok so you’re not wrong for being like… girl you had three likes on insta 🤣* You look like you have it together. Successful career. Responsibilities handled. People depend on you. But your brain feels like 47 tabs open at all times. That’s the kind of ADHD I work with. 🧠 But what kind of content do YOU want to see? Let Mel ow in the comments!! #adhdwomen #highfunctioningadhd #adhdparenting #adhdtherapist #adhdsupport

Starting something new for the women who look like they have it together and feel anything but.#adhdawareness #adhd #adhdwoman #adhdtherapy #highfunctioningadhd

✨ ADHD Brain Fuel Hack ✨ On-the-go breakfast that’s actually ADHD-friendly: high in protein 🥚🧀. Why? 👉 Protein helps stabilize blood sugar and fuels dopamine production, the neurotransmitter our ADHD brains run low on. That means better focus, steadier energy, and fewer mid-morning crashes. Quick, portable, and brain-boosting = total win. Huge thanks to @__balancedwithbritt for helping us with this one. Think smarter not harder, use your village! #myadhdtherapist #adhd #adhdawareness #adhdsupport #adhdlife #adhdmeals #adhdtherapist #birminghamtherapist #adhdnutrition #brainfood

Taylor Swift got engaged today and my ADHD brain said: “Cancel the rest of the to-do list, I need 7 hours to emotionally process this” 💍✨ ##TaylorSwift #TaylorSwiftEngaged #SwiftTok #Swiftie #SwiftieTok #traviskelce #EngagementNews #SwiftieLife #ADHDLife #ADHDTok #ADHDStruggles #ADHDHumor #ADHDRelatable #ADHDCommunity #ADHDContent #ADHDBrain #adhdawareness #adhdwoman #adhdsupport #adhd #myadhdtherapist

When a $17 late fee becomes the most expensive library book you never read. “ADHD tax” = the extra money, time, or energy we spend because of ADHD symptoms like late fees, replacing lost items, paying for expedited shipping because we forgot. It’s not about being careless, it’s the cost of a brain that struggles with time, organization, and follow-through. I’m staring that Food for Fines month at the Library straight in the face 😂 #adhdtax #adhd #adhdawareness #adhdlife #neurodiversity #adhdproblems #adhdstruggles #adhdsupport #adhdmemes #mentalhealth #mentalhealthawareness #adhdhumor

When you’re late for session, I’m definitely using that time to prep…🎃🛒 #TherapistSecrets#myadhdtherapist #adhdtherapist #MultitaskingMaster #selfcareisseasonal #adhdwoman #adhdawareness #therapistlife #halloweeneveryday #

Today, I chose me. Not in a big, bold way. Not with a perfect routine or 5 a.m. miracle morning. But by doing something small — and different. I shut my laptop. I walked outside. And I went for a walk instead of picking up my phone again. Lately, my phone has been the thing I reach for when I feel off…but it only makes me feel worse. Today I felt the pull — but I made a new choice. And that one little shift? It changed everything. 🧠 If you’re an ADHD-er who feels glued to your phone… I see you. It’s not just a bad habit. It’s a coping tool that stopped working. Let’s talk about what to reach for instead. #adhdwoman #phoneaddiction #selfregulation #adhdrecovery #overstimulation #mentalload #motherhoodandmentalhealth #realmotherhood #walkandtalktherapy #myadhdtherapist

Did you know Simone Biles has ADHD?🥇🧠 The most decorated gymnast in history is also neurodivergent. You might see gold medals.🥇 We see emotional regulation, pressure, and perfectionism — with ADHD behind the scenes. ADHD doesn’t always look like chaos. Sometimes, it looks like excellence. And sometimes, it looks like burnout. It’s time we stop assuming ADHD = lazy, scattered, or disorganized. Let’s recognize the real faces of ADHD — especially in high-achieving women. #ADHDAwareness #SimoneBiles #ADHDinWomen #NeurodivergentAndProud #MyADHDTherapist #MentalHealthReframed #HighFunctioningADHD #WomenWithADHD #adhdtherapist #BirminghamTherapist #AlabamaTherapist #BirminghamWomen #BirminghamAlabama #adhdtherapy

You can draft the contract, run the meeting, manage the carpool, and answer emails with one hand tied behind your back. But remembering to move the wet laundry to the dryer? Starting that one lingering task you’ve put off for 3 days? Getting out of your own head long enough to actually rest? That’s where it gets weirdly hard. ADHD in high-achieving women often hides behind perfectionism, burnout, and a calendar that looks like a chessboard. If you’ve ever thought, “Why can I handle everything — except the small stuff?”... You’re not alone. And you’re not lazy, broken, or too much. You’re just running a powerhouse brain without the right support. Welcome to My ADHD Therapist — where we untangle the chaos, drop the shame, and find strategies that actually fit your life. Glad you're here. 💛 #adhdwomen #adhdmom #highfunctioninganxiety #executivefunctioning #adhdtherapist #overthinkingclub #burnoutrecovery #adhdcommunity #adhdawareness #adhdtherapist #adhdcoach #adhdsupport #adultadhd