ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System With Neuroscience, Nutrition, and Gut-Brain Health
Author: Miguel Toribio-Mateas
Date: 2026-04-21 07:00:00+00:00
Keywords: Psychology; Psychopathology; Attention-Deficit Disorder (ADD-ADHD); Health & Fitness; Diet & Nutrition; Nutrition; Medical; Mental Health; Disability; Cooking; Health & Healing; General
Description: An evidence-based exploration of neuroscience, nutrition and the gut-brain connection from a clinical neuroscientist living with ADHD. This is a book that speaks to both your biology and your belonging. It's a unique, neurodiversity-affirmative resource that: · Reframes ADHD as a natural neurotype, a different way of living and making sense of the world, rather than a disorder. · Expands neuroscience beyond the brain and into the whole body. Showing how gut, microbes, breath, heart, hormones and immune system are always in conversation. · Reimagines nutrition and gut-brain health through a non
Publisher: Jessica Kingsley Publishers

‘This book will completely transform the way you think about ADHD and your biology. It’s evidence-based but also full of radical self-kindness and genuine empathy. A must-read for anyone touched by ADHD – diagnosed or not, or supporting someone who is – seeking to understand themselves better.’

— Alex Partridge, bestselling author of Now It All Makes Sense

‘What I love about Miguel’s book is how he weaves his own story and experience into really solid science and practical nutrition advice. He has created something powerful here. Miguel fully understands ADHD, and it shows – this book is compassionate, evidence-based, and genuinely useful.’

— Dr Rupy Aujla, The Doctor’s Kitchen

‘This book makes ADHD make sense. It helps you understand your biology in a simple, human way, and shows you how to actually work with your brain rather than fight against it.’

— Tj Power, neuroscientist and bestselling author of The DOSE Effect

‘This book gives you a wealth of valuable knowledge, while somehow nourishing your body, mind, and soul instead of overwhelming you. It’s not another surface-level take on ADHD. It’s a full 360 look that finally brings the body, the brain, the nervous system, and the soul back together. Inside, you’ll find gentle reminders, science that actually lands, practices to regulate your energy, recipes that genuinely help, and reflections that make you stop and breathe for a moment. It feels interactive, personal, and full of compassion. As someone who has lived with the messiness of disordered eating and the emotional chaos ADHD can bring, this book finally feels practical for people like us. It’s something you can reach for on a hard day and actually feel supported by.

It’s soulful science. It’s grounding. It’s hopeful. And it’s needed. If you live with ADHD (or love someone who does), this book will help you understand yourself in a way that feels kind and human. It honours the complexity of ADHD without ever making you feel broken. I’m so grateful this exists.’

— Rosie Turner, accredited ADHD coach and founder of ADHD Untangled

‘This book FINALLY joins the dots between science, story, and the lived reality of ADHD. Miguel speaks our language with clarity and compassion. A must-read!’

— Ben Branson, founder of The Hidden 20%

‘ADHD Body and Mind offers a refreshing and much-needed perspective by reframing ADHD as a different neurotype rather than a disorder. I appreciate how this book weaves together neuroscience, nutrition, and the gut-brain connection in a way that feels both accessible and deeply respectful of the lived experience of ADHD. It’s guided by compassion, grounded in research, and filled with practical tools that honour the whole person. Whether you are navigating ADHD yourself or supporting someone who is, this book brings insight, validation, and a sense of possibility. It’s a valuable resource for anyone looking to understand the body-mind connection through a more integrative and empowering lens.’

— Dr Deanna Minich, PhD, MS, CNS, IFMCP, nutrition scientist and author of The Rainbow Diet and Whole Detox

‘Dr Miguel Toribio-Mateas is first and foremost a friend, a colleague, and an ambassador of Nutritious Minds Trust Charity. He is also a poetic, raw, and honest writer. I am privileged to know him. This book is different because Miguel is different, and I am not speaking about labels here. I am speaking about a human being who shares his journey with bravery, vulnerability, and ownership – helping others to learn to do the same with that same rawness, transparency, and truth. Those qualities are all too rare in this modern world. We need books like this – more human-like, compassionate, empathetic, and wise. That, in Miguel’s own words, reminds us: ‘I see you’. ADHD Body and Mind is a celebration of difference, but it is more than that – it is a kind of warm and cosy comfort blanket that you won’t want to put down, written in poetic notes that sing to you. I am honoured to endorse this beautiful book.

— Dr Rachel V. Gow, PhD, RNutr, FHEA, child neuropsychologist, nutritional neuroscientist, and founder of Nutritious Minds Trust Charity

‘ADHD Body and Mind is a powerful and paradigm-shifting read that can alter the trajectory of your mental and physical health. Miguel has developed a comprehensive and compassionate owner’s manual for everyone living or caring for those with ADHD. This book is filled with stories, insights, and information that can change the way you see yourself and others.

— Timothy Frie, DMS(c), MS, CNE, neuronutritionist and president of the National Academy of Neuronutrition and Center for Neuronutrition

‘This book reads like the joy of a conversation with Miguel himself – relatable, open-hearted, thoroughly researched, and brimming with compassion. It’s clear on every page that it’s been written from a place of genuine care, and that at its heart it is about feeling less alone. We look forward to sharing this book with our community, as we know many will feel seen in its pages.’

— Katie Brown, co-director at Body & Soul Charity

‘ADHD Body and Mind is the companion I wish I had at the start of my own process. It explains the science without reducing you to the science. It shows you how the nervous system can be supported without promising quick fixes. And it offers language and insight that make sense of patterns many of us have carried for years without understanding why.’

— Daniel O’Shaughnessy, author of Letting Go of Perfect

‘This book is a gift from Dr Miguel. His talent and expertise from his years of experience are brought together in this wonderful book. He makes complex information accessible and understandable to help you. Enjoy reading this gift.’

— Dr Mark Rackley, chartered psychologist

‘We all focus on what to eat. But it doesn’t tell the whole story. It’s not just about what to eat – it’s how our nervous system responds. Dr Miguel masterfully brings us back to the roots of food: us and nature. This isn’t just another ADHD self-help book: it’s a layperson textbook, cookbook, and mental health skills session in one. I can’t recommend it enough.’

— Annika Angelo, nutrition science communicator and founder of Nutrimind Lab

‘As a psychologist and fellow author, I’m struck by how rare it is to find a book that is both scientifically rigorous and profoundly human. Miguel has achieved something remarkable here: he translates complex neurobiology and the lived realities of ADHD into a narrative that feels soothing, grounding, and genuinely transformative. ADHD Body and Mind is not simply informed by research, it is infused with compassion, clarity, and the courage to name the factors that shape our nervous systems. This is a book written by someone who understands that healing is both science and tenderness. I see this book as a vital contribution to the ADHD field and a generous gift to readers.

ADHD Body and Mind is the kind of book that doesn’t just inform, it steadies you like a lifelong friend who just happens to be an expert in neuroscience and nutrition! Miguel weaves science, lived experience, and deep compassion into a guide that feels like someone is finally seeing the whole of you. This isn’t another manual telling you to fit yourself into some peg; rather, it’s a gentle, evidence-based invitation to help you understand your nervous system, soothe the tiny ‘t’ traumas you’ve carried for far too long, and meet yourself with more kindness than you ever thought possible. This is a beautifully written book by my colleague and friend, and a neuroaffirming companion for anyone who has ever felt ‘too much’ or ‘not enough’.

— Dr Megan Arroll, clinical psychologist and author of Tiny Traumas

‘This book has gold on every page. Dr Miguel gently guides the reader through the landscape of ADHD; simplifying neuroscience and the latest research to provide a deep, grounded understanding of the reality of living with ADHD. This book beautifully lays out the intersection between trauma and ADHD, providing tools and support for how to bring love and compassion to ourselves so we can truly thrive. This book is essential reading for anyone impacted by ADHD, as well as for those wanting to better understand how and why ADHD shows up the way it does, in relationships, health and wellbeing, and the workplace, and how to support, or just be with someone who identifies as being neurodiverse.’

— Dr Susanna Petche, founder of Trauma-Sense

‘Dr Miguel has written the book I wish I’d had when I was diagnosed with ADHD well into adult life. This isn’t another surface-level ADHD self-help book promising quick fixes – it’s a deeply researched, scientifically grounded, yet profoundly human, exploration of what it means to live in an ADHD body and mind. For my clients and podcast listeners who are ready to go beyond ‘ADHD 101’ and really understand their brains, this is the book I’ll be recommending. Dr Miguel has given us exactly what we need – not more #ADHDhacks, but actual understanding of what’s happening in our brains and bodies, delivered with both rigour and compassion.’

— Diann Wingert, MSW, former licensed psychotherapist, business coach for neurodivergent entrepreneurs, and host of the top 5% globally ranked ADHD-ish Podcast

of related interest

Smart Foods for ADHD and Brain Health

How Nutrition Influences Cognitive Function, Behaviour and Mood

Dr Rachel V. Gow

Forewords by Rory Bremner and Professor Robert H. Lustig

ISBN 978 1 78592 446 0
eISBN 978 1 78450 821 0

Nutrition for ADHD and Dyslexia

Unlocking the Potential for Learning and Wellbeing

Dr Emma Derbyshire

ISBN 978 1 80501 065 4
eISBN 978 1 80501 066 1

ADHD BODY
AND MIND

A Compassionate Guide to Rewilding
Your Nervous System with Neuroscience,
Nutrition, and Gut-Brain Health

Dr Miguel Toribio-Mateas

Foreword by Dr Brian Sutton

First published in Great Britain in 2026 by Jessica Kingsley Publishers

An imprint of John Murray Press

1

Copyright © Miguel Toribio-Mateas 2026

The right of Miguel Toribio-Mateas to be identified as the Author of the Work has been asserted by him in accordance with the Copyright, Designs and Patents Act 1988.

Foreword copyright © Brian Sutton 2026

Front cover image source: VectorStock (brain); Kara McHale (microbes)

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.

The information contained in this book is not intended to replace the services of trained medical professionals or to be a substitute for medical advice. You are advised to consult a doctor on any matters relating to your health, and in particular on any matters that may require diagnosis or medical attention.

A CIP catalogue record for this title is available from the British Library and the Library of Congress

ISBN 978 1 39983 391 2
eISBN 978 1 39983 392 9

Jessica Kingsley Publishers’ policy is to use papers that are natural, renewable and recyclable products and made from wood grown in sustainable forests. The logging and manufacturing processes are expected to conform to the environmental regulations of the country of origin.

Jessica Kingsley Publishers

Carmelite House

50 Victoria Embankment

London EC4Y 0DZ
www.jkp.com

John Murray Press

Part of Hodder & Stoughton Ltd

An Hachette Company

The authorised representative in the EEA is Hachette Ireland, 8 Castlecourt Centre, Dublin 15, D15 XTP3, Ireland (email: info@hbgi.ie)

For the ones who have been asked to be less:

This is for you.

This isn’t just a book.

It’s a reclamation of your complexity.

A quiet uprising of story, science, and soul.

A living invitation to explore what it really means to be wired differently – and to live deeply.

Not in spite of it, but because of it.

It’s a guide written in your language:

With data that doesn’t drown your truth.

With tools that honour your whole system – gut, brain, heart, breath.

With metaphors that hold space for both your mess and your brilliance. With stories that speak of belonging.

This book holds the science, but it also holds you, because you’re much more than a symptom checklist.

You’re allowed to unfold. To take up space.

To learn that living isn’t about perfection – it’s about permission.

May you find yourself here.

And may you never again feel like you have to go it alone.

Contents

Foreword by Dr Brian Sutton

Preface

About this Book

Part 1: Changing the Narrative

1. Flipping the Script on ADHD: From Disorder to Neurotype

2. Words Have Power

3. ADHD: The Bigger Picture

Part 1 Takeaways

Part 2: Your Neurobiological Landscape

4. Your Frontal Lobe: ADHD’s Conductor of Chaos and Creativity

5. The Parietal and Temporal Lobes: Navigating Space, Sound, and Sensory Awareness

6. ADHD Brain Teamwork: The Occipital Lobe, Brainstem, and Cerebellum

7. ADHD Neurochemistry 101: Neurotransmitters and Other Remarkable Molecules

8. Wired for Resilience: Your Nervous System and the Stress Response

Part 2 Takeaways

Part 3: Brains, Guts, and the Nourished Mind

9. The Gut Microbiome: Your Inner Transformation Portal

10. The Gut-Brain Connection: How the Foods You Eat Shape Your Brain and Behaviour

Part 3 Takeaways

Part 4: The Art of Living

11. PHOCUS: A Practical Guide to ADHD-Friendly Nutrition

12. Your ADHD Self-Kindness Toolkit: Rewilding Your Nervous System

Part 4 Takeaways

Conclusion

Acknowledgements

Appendix: Resources

Subject Index

Author Index

Foreword

Over the years I have read many tens of thousands of words written by Miguel, in the various drafts of his doctoral thesis and more recently in his many posts as the Creative Scientist (if you are not a subscriber you are missing out) and now of course this book. He writes with passion and compassion, with his head and his heart. He reads voraciously, synthesizes ideas from multiple disciplines, and presents complex ideas in an accessible manner that is always rooted in lived experience. This book is a work of love and devotion, a personal gift to fellow ADHDers. As I read it I was, as always, intrigued, charmed, surprised, and energized with new questions and emerging commitments.

Miguel is at heart a creative researcher and this book is the culmination of a lifetime of work. It is evidence based and supported by a rich body of up-to-the minute theoretical understanding, backed by a comprehensive repository of references so that you can pull on whatever threads resonate strongly with you.

Einstein is reputed to have said, ‘If I had one hour to solve a problem and my life depended upon it I would spend the first 59 minutes making sure that I was solving the right problem.’ Simplistically, we can take this to mean that questions are significantly more important than answers. Very young children are full of awe, wonder, and questions. This developmental phase lasts until their first encounter with formal education, at which point they are swiftly taught that the world is not interested in questions, it is answers that are important. You probably bought this book looking for answers.

An interesting corollary of Einstein’s above statement is that getting the right question may be more important than finding any answer. So when we do research our focus should not just be the generation of answers but rather on a process of finding a better question. As I read this book my mind was buzzing with new and better questions. If you have bought the book hoping for answers, or worse still, the answer, you are in for a big disappointment. There is no simple answer and Miguel is wise enough to know that. The good news is that a good question is far more sustaining and empowering than a simple answer, and in this book Miguel gives you some great questions.

The book is also loaded with theory and for some that can be off putting as we are sometimes apt to think that theory is a done deal. It may be more helpful to think of theory as ‘a story we tell ourselves to explain the phenomena that we are experiencing’. Using the word story is helpful because we all instinctively know that stories are contextual, they work in some situations but not in others. Stories are temporal, they work today but may be irrelevant tomorrow. Some stories engage us, excite our imagination, or resonate with our personal experience. We also recognize that when several people witness an event at precisely the same time from the same vantage point they are likely to tell different stories of their experience – and we are comfortable with that ambiguity and accepting of those potentially conflicting interpretations. Let’s be clear, all knowledge, all theories are provisional, tentative – they are good enough only until we find a better story. Thomas Kuhn recognized this when he wrote about the structure of scientific revolutions (Kuhn, 1970). Basically, sometimes a story we tell is so compelling that everyone in the field starts to tell the same story until one day a tipping point is reached and a better story comes along, at which point the community gradually flips and the new story becomes the accepted paradigm. Miguel has given you theory (story) as we understand it today. But understanding moves on, the story may change but the questions that stimulate the story are universal. Find the better question and give it a hug.

We are all full of theories. We tell ourselves stories that explain our own lived experience. We are on a journey of becoming. Our stories are informed by the past, lived in the present, and we are actively engaged in writing the story of our future. There is no right answer, no magic ingredient X, no theory that will explain everything and make things right. Miguel does not offer you an answer but he does provide a pretty detailed map of the terrain that you need to navigate on life’s journey. He also gives you lots of pointers and nudges towards actions that you may find helpful. In places he invites you to physically write because writing is a creative process – we write our way into new understanding.

I urge you to read with curiosity and openness, find new questions, let go of old narratives, and start to write yourself a new story.

I leave you with one final thought – it is much easier to act your way into a new way of thinking than to think your way into a new way of acting.

Don’t just read this book from cover to cover and then think what you are going to do, because in all likelihood you won’t do anything. No, read a little and then do something. There is a symbiotic relationship between acting and thinking, and when your goal is to bring about personal change, prioritize acting – that way you will have some concrete experience to kickstart your thinking.

Be joyful in yourself. Be choiceful in what you do. Be creative in writing your story of self and recommend this book to your friends, it is a wise endeavour. And remember, as Miguel reminds us: you don’t have to be perfect to be powerful, or safe to be whole. You just have to start where you are.

Dr Brian Sutton Formerly Professor of Learning Performance at Middlesex University and Dr Miguel’s doctoral supervisor*

*Learning Performance is the study of how people acquire, retain, and apply knowledge and skills, drawing on fields like neuroscience, psychology, and education to understand and optimize human potential.

Preface

ON CHOOSING WHOLENESS OVER SAFETY

Originally, this was going to be a textbook. There was safety in that. In being academic. In writing for a smaller, specialized audience. There’s comfort in being exacting, objective. It’s a way of staying hidden in plain sight.

But then something happened.

A short clip from a podcast – me talking about fermented foods – was taken out of context and shared on social media. The comments came quickly. And they stung.

What surprised me wasn’t the backlash. It was the familiarity of the pain. That sudden, crushing sense of rejection. The shame spiral. The urge to disappear.

I realized I’d been there before. Not just once, but over and over – at school, in conversations, in relationships, in academia. This wasn’t about a podcast. It was about a lifetime of trying to be palatable.

Over the following weeks, something shifted.

I saw, with gut-level clarity, that I could spend the rest of my life trying to please everyone – or I could write the book I actually wanted to write.

So I chose the latter.

I chose to speak not just as a scientist, but as a whole human. As someone diagnosed with ADHD at 47. As someone who’s spent decades navigating trauma, perfectionism, disordered eating, and the ache to belong.

This book is still evidence-based. It’s grounded in neuroscience, nutrition, the gut-brain connection, and mental health. There are around 450 high-quality scientific references woven through these pages. That part hasn’t changed.

But this is also a book about story. About soul. About the messiness of being alive in a world that often misunderstands neurodivergent bodies and brains. It’s about unmasking – not just as an act of rebellion, but as a radical act of self-care.

Writing this book became part of my healing journey. A way of letting go of the shell I’d built to stay safe. A way of telling myself – and you – that it’s okay to be complex, to contain multitudes. That science and creativity can coexist. That wisdom lives not only in the rigour of data, but in the art of lived experience. In metaphor. In music. In the way a dog looks into your eyes with unconditional love.

Because ADHD isn’t just about dopamine. It’s about being. It’s a whole mind-body experience that doesn’t end at the edge of your skin. It’s self-expression oozing out of our every pore.

So this is the book I needed to write. The one I hope you’ll feel with me, not just read.

A book that offers science without supremacy. Story without spectacle. A book that doesn’t ask you to fix yourself – only to meet yourself more fully.

And if it resonates, even a little, then maybe it will remind you – you don’t have to be perfect to be powerful. You don’t have to be safe to be whole.

You just have to start where you are.

With love,

Dr Miguel ❤

About this Book

‘A NEW NOTEBOOK WILL SOLVE ALL MY PROBLEMS’

This may not be entirely true (sorry, stationery enthusiasts!), but there’s something undeniably satisfying about having a beautiful notebook and a pen at the ready.

Why? Because this book isn’t just about reading; it’s about reflecting, scribbling, and making it yours. It’s not here to tell you who you are or what to do. It’s a field guide of possibilities – an invitation to turn inward, to listen gently, and to choose your own path with care.

So grab that notebook (yes, even the one you swore was the last one) and let it become a space where your questions, thoughts, and quiet breakthroughs can take shape.

You’ll see why soon enough as you turn the pages…

And a gentle reminder for the days when thinking doesn’t help…

Sometimes, the worst thing you can do with a busy mind or a full heart is try to think your way out of it. If reflection feels out of reach, it’s okay to set the notebook aside for now.

Wait for a quieter moment when you feel more settled, more spacious.

Don’t force the insight. Go outside. Walk among trees. Feel the air on your skin.

Or just sit in stillness with one hand on your belly, the other on your heart, and breathe. There’s deep wisdom in letting yourself simply be.

You don’t have to figure it all out. Sometimes, presence is enough.

Overture

Like a symphony in four movements, this book unfolds in parts – each with its own rhythm and tone, yet all carrying the same melody: a deeper, more compassionate understanding of what it means to live well with a neurodivergent mind.

Something is starting. Listen closely. Let it unfold.

Before the first step

It’s okay if my brain processes the world differently.

I approach myself with kindness and understanding.

Part 1

Changing the Narrative

Chapter 1

Flipping the Script on ADHD

From Disorder to Neurotype

In this chapter

Welcome to Chapter 1! ADHD isn’t a flaw to fix – it’s a cognitive variation, a neurotype, that brings both challenges and strengths. Rather than feeling you don’t fit in, you can choose to see your brain’s richness as part of the broad spectrum of human cognition – the mental processes by which you think, learn, and understand the world around you. This chapter invites you to see ADHD through a strength-based, self-compassionate lens, shifting the focus from deficit to potential.

By the end, you’ll have a more expansive, empowering perspective that challenges outdated societal expectations and honours your unique way of being. Think of it as trying on different outfits – not every perspective will fit, but when you find the right one, you’ll feel stunning in it.

ADHD through a strength-based lens

Clinical definitions focus on impairment: persistent inattention, hyperactivity, impulsivity, and the disruption they cause in daily life (American Psychiatric Association, 2022; World Health Organization, 2023). These descriptions are useful in medical settings, but they rarely capture the lived reality of ADHD. They don’t speak to the flashes of insight, the ability to make connections others miss, or the deep wells of creativity that often come with an ADHD brain. They certainly don’t account for the entirety of who you are.

The world has spent so much time pathologizing ADHD that it rarely stops to ask a different question: What if this isn’t about deficits at all? What if ADHD is a natural variation of human cognition? The neurodiversity paradigm suggests exactly that. Much like biodiversity strengthens ecosystems, cognitive diversity strengthens communities. There’s no ‘right’ way to think – only different ways, each with its own strengths and challenges. ADHD is part of that spectrum.

But that doesn’t mean ADHD is always easy. For some, it feels like an endless uphill climb. For others, it’s a source of energy and originality. Most people fall somewhere in between. However you experience it, your perspective is valid. The important thing is that you get to define it for yourself – not doctors, not teachers, not outdated stereotypes.

Understanding ADHD in this way shifts the focus from fixing what’s ‘wrong’ to recognizing what’s already there: a brain that works differently, not incorrectly. Instead of forcing yourself into systems designed for neurotypical minds, you can start building strategies that work for you. That’s where real change happens – not in trying to be someone you’re not, but in understanding and harnessing the way your mind naturally works.

Think of your brain as its own ecosystem. No single species defines a meadow – its strength comes from the way different plants, trees, and wildlife interact. Your mind is no different. Every trait, whether you see it as a strength or a struggle, plays a role in shaping who you are. The more you understand those traits, the better you can navigate your world in a way that feels natural and right for you.

The most powerful thing you can do is become the expert on your own brain. You don’t have to accept the default narratives about ADHD, especially the ones that make you feel as if you’re failing at something you were never meant to excel in. You get to decide what ADHD means in your life. Maybe you resonate with the idea of neurodiversity. Maybe you don’t. Maybe you’re still figuring it out. That’s okay. What matters is that you have the choice.

Your ADHD is not a mistake. It’s not something that needs to be erased. It’s a way of thinking, a way of being, and a way of experiencing the world that is uniquely yours. The goal isn’t to fix yourself – it’s to understand yourself. And that starts with seeing ADHD as part of you, not a problem to be solved.

Reflective pause

Audre Lorde, the queer Black feminist poet, made a deliberate choice as a child: she dropped the ‘y’ from Audrey, preferring the artistic symmetry of two ‘e’ endings. A small change – yet a bold act of self-definition that rejected the pressure to fit into societal norms. With that same mindset, she powerfully wrote, ‘It is not our differences that divide us. It is our inability to recognize, accept, and celebrate those differences’ (Lorde, 1984, p. 115).

Like Lorde, you have the freedom to define your ADHD in a way that feels true to you – not how others expect you to see it, but how it actually lives in you. So, take a moment to ask yourself: How do you experience your ADHD? As a challenge? A strength? A bit of both?

Whatever your answer, my hope is that you honour the full complexity of your experience. This book exists because I believe in that freedom – because our differences, as Lorde said, are ‘the raw and powerful connection from which our personal power is forged’ (Lorde, 1984, pp. 115 and 121).

That belief inspired me to share these insights with you. What will it inspire you to do?

Neurodiversity and ADHD

Neurodiversity challenges the idea that ADHD is just a disorder. Instead of focusing on deficits, it recognizes ADHD as a distinct cognitive profile – a different way of thinking, learning, and engaging with the world. Just as biodiversity strengthens ecosystems, cognitive diversity enriches human experience. Seen this way, ADHD isn’t something to ‘fix’ – it’s a mind that brings unique value.

This book embraces neurodiversity, but more than anything, it invites you to define ADHD on your own terms. Maybe you see it as a source of creativity, hyperfocus, and unconventional problem-solving. Maybe you take a more practical view, acknowledging both its benefits and struggles. However you relate to it, the meaning ADHD holds in your life is yours to decide.

Surrounding yourself with people who respect your individuality can make all the difference. The more you shape your life to work with your brain, the less energy you waste trying to fit expectations that don’t serve you. Instead of pushing yourself to adapt to spaces that weren’t designed for you, why not reshape those spaces – or find ones where you thrive?

But this isn’t just about personal growth. When workplaces, schools, and communities embrace neurodiversity, stigma fades, innovation rises, and systems evolve. That’s why I wrote this book – not just to help you reflect on ADHD in your own life, but to equip you to advocate for your needs, honour your individuality, and decide for yourself how much ADHD defines you.

ADHD strengths and challenges

The neurodiversity perspective invites us to value every way of thinking, recognizing ADHD as a variation – not a flaw. It shifts the focus from fixing traits to understanding them in context. Many ADHD traits that seem like obstacles in one setting can be incredible strengths in another.

You’ll explore this idea throughout the book, but here’s a starting point:

Strengths

- Creativity and innovation: ADHD minds are wired for divergent thinking – generating unexpected connections and original ideas (Sedgwick et al., 2019). This ability shines in art, science, and technology. My own creativity became my saving grace when I pivoted into neuroscience later in life.

- Hyperfocus: ADHD is often associated with distractibility, but it also comes with the ability to deeply immerse in what fascinates us (Hupfeld et al., 2019). When I was editing this book, I hyperfocused so intensely that I barely saw my husband for weeks. He understands that I work in bursts – intense immersion, followed by rest – but that wasn’t always the case. Early in our relationship, my hyperfocus created tension, leaving him feeling sidelined. Over time, we found balance, recognizing this trait as part of my rhythm rather than a flaw.

- Dynamic thinking: People with ADHD think fast, adapt quickly, and thrive in high-energy environments (Nordby et al., 2023). In today’s fast-moving world, flexibility isn’t just useful – it’s essential.

Challenges

- Misunderstanding and stigma: ADHD traits are often misinterpreted. Impulsivity and distractibility can be mistaken for laziness when, in reality, they often fuel creativity and innovation (Lebowitz, 2016).

- Inflexible systems: Schools and workplaces are largely built for one-size-fits-all thinking. Rigid schedules, standardized testing, and traditional work structures often fail to accommodate non-linear thinkers or those who thrive on varied, dynamic tasks.

- Mental health impacts: The pressure to conform can take a serious toll on self-worth. Anxiety, depression, and burnout don’t come from ADHD itself but from the mismatch between external expectations and individual needs. Protecting your mental health starts with recognizing these pressures and developing strategies to work with your brain, not against it.

Your differences aren’t something to tolerate – they’re a source of richness. Shifting from a deficit-based mindset to one that celebrates neurodiversity isn’t just personally freeing – it helps create a world that values contributions like yours.

At the same time, it’s important to acknowledge that the challenges stemming from societal misunderstandings – such as rigid systems or stigma – can take a toll on your mental health and sense of self-worth. Thriving with ADHD isn’t just about recognizing your strengths, but about building the resilience to meet these challenges with kindness and adaptability.

This is where self-compassion becomes your most powerful ally. Self-compassion isn’t about changing yourself to fit societal norms but about empowering yourself to navigate the world on your own terms. When you learn to approach yourself with kindness rather than criticism, you gain the confidence to set boundaries, advocate for your needs, and honour the way your brain naturally works.

That’s my greatest hope in writing this book – not to give you rules to follow, but to help you think critically about what works for you. You don’t have to adopt every strategy, just the ones that resonate with your needs and values. The rest? Simply let them go.

A commitment to self-compassion

At its core, self-compassion means treating yourself with the same kindness and understanding you’d offer someone you love. It replaces relentless self-criticism with care, recognizing that struggle isn’t failure – it’s part of being human. In a world that often misunderstands ADHD, it’s easy to feel drained by expectations, as if you’re constantly falling short.

I know this feeling well. Undiagnosed until my late forties, I spent years hiding behind people-pleasing and perfectionism, terrified of letting anyone down. On the surface, I looked successful, but inside, I battled self-doubt, exhaustion, and frustration. By the time I finally received my diagnosis, I was emotionally depleted. I simply didn’t have the energy to be self-critical anymore. I had reached a breaking point – but also a turning point. Instead of pushing myself harder, I chose to move gently, with curiosity and self-compassion as my guides.

That decision changed everything. Immersing myself in the neuroscience of self-compassion, I discovered that this practice doesn’t just heal emotional wounds – it rewires the brain. More than that, it’s a tool for autonomy, a way to step back from societal pressures and define your life on your own terms.

For me, a daily commitment to self-kindness, forgiveness, and acceptance became my foundation for healing – physically, emotionally, and mentally. It gave me the clarity to stop proving myself to others and start building a life that felt authentic. And if it worked for me, it can work for you too. Not because I say so, but because science backs it up.

Research shows that even small acts of self-compassion reduce stress, improve emotional regulation, and strengthen resilience (Neff, 2023). Self-compassion doesn’t ignore challenges – it helps you navigate them with grace and creativity. Your worth isn’t measured by productivity or external success – it’s found in who you are and how you choose to live.

Practising self-compassion is also an act of quiet defiance against the pressure to conform. It honours your unique ADHD experience, giving you permission to rest, reflect, and grow on your own terms. Each moment of self-kindness strengthens your resilience, moving you towards greater self-acceptance and contentment.

In the chapters ahead, I’ll share practical tools to help you cultivate self-compassion and live in harmony with your ADHD brain. But for now, just remember: self-compassion is a skill that grows with practice.

So why not start today? After all, there’s no time like the present.

A moment of calm

Pause for a moment. Close your eyes. Place one hand on your belly, the other on your heart. Let your breath slow naturally – no need to control it, just notice how your body moves as you inhale and exhale.

Silently repeat: ‘I’m doing my best, and that is enough.’

This simple practice brings together three powerful tools: breath, touch, and affirmation. Slowing your breath activates your body’s natural calming response, easing tension and stress. Resting your hands on your belly and heart creates a sense of connection, grounding you in the present. And affirming ‘I’m doing my best, and that is enough’ shifts your mindset from self-criticism to self-compassion, reminding you that your worth isn’t measured by external achievements.

Throughout this book, you’ll discover how practices like these align with neuroscience research and are supported by robust scientific evidence. More importantly, you’ll learn how to adapt these tools to suit your own needs and rhythms. I’ve translated complex findings into practical, plain English to empower you to work with your brain and body, cultivating resilience, self-kindness, and emotional balance.

For now, take this moment as a gift to yourself, a small act of self-care that can grow into a powerful habit over time. Whether or not this practice resonates with you immediately, know that every step you take towards self-compassion, over time, can make a meaningful difference.

In a nutshell: From disorder to neurotype

ADHD isn’t a flaw to fix – it’s a way of being to understand. When you see it as a neurotype rather than a disorder, the story begins to shift. You’re no longer broken. You’re living and breathing biodiversity.

This chapter invited you to explore ADHD through the lens of neurodiversity and self-compassion – to notice your strengths, name your challenges, and begin rewriting a narrative that feels true to you, not one imposed by outdated expectations.

You don’t have to fit a mould to be whole. You define what ADHD means in your life. And that act of self-definition? That’s where your power lives.

Reflections and the path ahead

Before we move on, take a breath and feel what it means to see ADHD as something that is yours – not a problem to erase, but a rhythm to understand. A neurotype. A whole mind-body way of experiencing the world.

This reframe isn’t about sugar-coating the hard stuff. It’s about making space for the full texture of your experience – your ingenuity, your intensity, your tenderness, your tangles. Like a meadow rich in colour and shape, your differences carry meaning.

Poet Octavio Paz once described language as something alive, full of shape, texture, and sensation (Paz, 1973). What if the way you speak to yourself could feel that way too? Not flat or clinical – but rich, embodied, true.

In Chapter 2, we’ll explore the language of self-advocacy – how words can hold both nuance and power, how they shape our stories and the way we’re understood. Some terms will land, others won’t. That’s okay. You get to choose the ones that feel like home.

Shall we keep going?

References

American Psychiatric Association (2022) Diagnostic and Statistical Manual of Mental Disorders, 5th Edition, Text Revision (DSM-5-TR). Washington, DC: American Psychiatric Association.

Hupfeld, K.E., Abagis, T.R., and Shah, P. (2019) ‘Living “in the zone”: Hyperfocus in adult ADHD.’ Attention Deficit and Hyperactivity Disorders, 11(2), pp. 191–208.

Kuhn, T.S. (1970) The Structure of Scientific Revolutions, 2nd Edition. University of Chicago Press.

Lebowitz, M.S. (2016) ‘Stigmatization of ADHD: A developmental review.’ Journal of Attention Disorders, 20(3), pp. 199–205.

Lorde, A. (1984) ‘Age, Race, Class, and Sex: Women Redefining Difference.’ In Sister Outsider: Essays and Speeches (pp. 115–121). Berkeley, CA: Crossing Press.

Neff, K.D. (2023) ‘Self-compassion: Theory, method, research, and intervention.’ Annual Review of Psychology, 74, pp. 193–218.

Nordby, E.S., Guribye, F., Nordgreen, T., et al. (2023) ‘Silver linings of ADHD: A thematic analysis of adults’ positive experiences with living with ADHD.’ BMJ Open, 13(10), e072052.

Paz, O. (1973) The Bow and the Lyre. Translated by R.K. Britton. University of Texas Press. (Original Spanish work published 1956).

Sedgwick, J.A., Merwood, A., and Asherson, P. (2019) ‘The positive aspects of attention deficit hyperactivity disorder: A qualitative investigation of successful adults with ADHD.’ Attention Deficit and Hyperactivity Disorders, 11(3), pp. 241–253.

World Health Organization (WHO) (2023) International Classification of Diseases, 11th Revision (ICD-11). Geneva: World Health Organization.

Chapter 2

Words Have Power

In this chapter

Welcome to Chapter 2! Language shapes how you see yourself and how the world sees you. Words can be tools of clarity, connection, and empowerment – or barriers that reinforce misunderstanding. For those of us with ADHD, the language we choose to describe our minds doesn’t just reflect our experiences – it also shapes our identities.

American poet Walt Whitman captured the paradox of human complexity, writing that we each contain multitudes (Whitman, 1892). The ADHD experience is much the same – full of complexities that don’t need resolving, only understanding. His poetry celebrated the richness of life, exploring themes that challenged societal norms, including frank references to same-sex relationships that were considered shocking in 1867!

You are not one thing, but many. ADHD isn’t a single trait or a fixed label; it’s a shifting constellation of strengths and challenges, patterns waiting to be recognized, and a story that only you can tell.

This chapter unpacks the most commonly used terms in ADHD conversations, helping you find a vocabulary that articulates your experience with confidence. Words have power – to dispel myths, honour neurodiversity, and shape the way you move through the world.

Getting the lingo: Key terms unpacked

Shared language helps us connect, advocate, and express our experiences more clearly. But language isn’t a box – it’s a tool. Some terms may resonate, others may not, and that’s okay. Your relationship with ADHD is personal, and the words you choose should feel authentic to you.

ADHDer: A term many find empowering, as they embrace ADHD as a part of who they are, not something to fix. Others prefer different terms, or none at all. Personally, I find ‘ADHDer’ endearing, so you’ll see it throughout this book. But the best language is the one that feels right for you.

Neurodiversity: The natural diversity of human minds (Botha et al., 2024). Just as no single plant defines a meadow, no single way of thinking defines humanity. This perspective invites us to value all cognitive styles, but it’s worth noting that the term itself is evolving and means different things to different people.

Neurodivergent: Describes people whose brains function differently from dominant societal expectations (Botha et al., 2024). This can include ADHD, autism, dyslexia, bipolar disorder, post-traumatic stress disorder (PTSD), and more. But here’s an interesting paradox: the term assumes that there is a standard from which one diverges – yet many within the neurodiversity movement challenge the idea that a universal ‘normal’ brain exists at all. I agree with that too! That said, while the concept of normativity is fluid, societal expectations are very real, and neurodivergent remains a useful tool for self-identification and advocacy. You may find it empowering or feel it doesn’t fit – and that’s okay. What matters is choosing language that supports, not confines, your self-understanding.

Neurotypical: Refers to those whose cognitive functioning aligns with social expectations of ‘normal’ – though ‘normal’, as we’ve just discussed, is highly subjective. The term itself is neutral, but societal standards often reinforce a one-size-fits-all model that overlooks cognitive diversity. Challenging these assumptions creates space for broader definitions of thriving.

Neuronormativity: The expectation that all brains should function in a ‘typical’ way – but who defines ‘typical’? These unspoken standards influence education, workplaces, and even self-worth, often linking productivity to value. Many of us feel the pressure to always be ‘producing’, as if rest is something to be earned rather than essential. The reality is that true wellbeing includes space to pause, reflect, and simply exist – not just achieve. And for us ADHDers, rest isn’t a luxury, it’s essential.

Comorbidities: Refers to co-occurring conditions, like ADHD, alongside anxiety or dyslexia. But the word itself – rooted in ‘morbidity’ and ‘disease’ – reinforces a deficit-based perspective. I prefer terms like ‘co-occurring conditions’ or ‘intersecting neurotypes’, which acknowledge complexity without pathologizing differences.

Clarity around challenges is important. Some people experience ADHD as a source of creativity and adaptability, while others face significant barriers. Acknowledging both strengths and struggles ensures access to the right support.

Language, especially clinical language, can feel alienating, as if the words used to describe us aren’t ours. But rather than rejecting them entirely, we can reclaim and reshape them. Language evolves with us, and as our voices grow louder, the words used to describe us will shift too.

After all, words are powerful. They can be both soothing and dangerous – capable of healing, yet just as capable of harm. The words we choose shape how we see ourselves and how others see us. When we use language that uplifts rather than undermines, we create space for self-expression, connection, and belonging. Recognizing the power of words to reflect both our individuality and shared experiences helps us build a vocabulary that promotes understanding and inclusion.

Reflective pause: Your brain, your choice

The way we identify with our minds is deeply personal, and language is one of our most powerful tools for self-expression. But language itself is never fixed – it shifts with time, adapting to new experiences, emotions, and discoveries. The words that made sense yesterday might feel outdated today, and tomorrow’s language will offer new ways to articulate who we are – not just to the world, but to ourselves.

This evolution mirrors how communities grow, reshaping their unspoken norms of belonging. When I was a teenager, I didn’t have words like feminine or masculine in the way they’re used today. I wore makeup and mixed men’s and women’s clothes. If today’s vocabulary had existed then, I might have identified as non-binary. Or maybe not. I’ve never been comfortable being boxed in, and that’s my right – just as it’s yours.

The beauty of being human – especially for those of us who feel deeply, as many with ADHD do – is that our answers to existential questions like identity often emerge from unexpected places: a song, a novel, or a fleeting moment of insight. But words, for all their power, often fail to capture the full essence of who we are. Alan Watts compared defining yourself to trying to bite your own teeth (Watts, 1961), and Depeche Mode echoed this idea in ‘Enjoy the Silence’ (Depeche Mode, 1990), reminding us that words can feel both essential and unnecessary.

And that’s the paradox – sometimes, the most profound truths about ourselves exist beyond language. Silence can be as powerful as a vibrant vocabulary when it comes to self-expression. Whether you find comfort in defining yourself through terms like neurodivergent or prefer a more fluid sense of self, what matters is that your choices reflect your truth. After all, your identity doesn’t need to conform to anyone else’s expectations – it only needs to make sense to you.

If you’ve ever struggled to find the ‘right’ words to describe how ADHD shapes your world, know that it’s okay for your understanding to evolve. The language you use today doesn’t have to define you forever; it’s simply a tool to help you understand this moment in your journey. Life unfolds as a series of ‘heres’ and ‘nows’, each blending into the next. There is no rule book, no perfect script. Trust yourself to use the words that feel right today – and let tomorrow’s language unfold when it comes.

Language as a mirror: Seeing ourselves in affirming words

Years of research – and lived experience – have shown me that clinical language often fails to affirm ADHD experiences. Terms like deficit, disorder, and comorbid may be standard in medical literature, but they can feel invalidating to those they describe. Language shapes more than perception – it shapes reality.

bell hooks, the renowned author and social critic who explored the intersection of race, gender, and class, wrote that we are affirmed when we see ourselves reflected in the words and actions of others (hooks, 2000). She even uses lowercase letters in her name to shift attention away from identity and towards ideas. I see this as a metaphor for neuroaffirming language: it’s not about labels, but connection, humanity, and self-definition.

That’s why I’ve committed to using words that promote belonging, not stigma. We don’t ‘suffer from ADHD’, we live with it, navigate its challenges, and harness its strengths. Language has the power to dispel myths, dismantle bias, and promote inclusion – but words alone aren’t enough. True inclusivity requires action.

Actions speak louder than words

Creating an inclusive world isn’t about policing language; it’s about respecting autonomy, honouring boundaries, and allowing identities to evolve. Not everyone relates to the same terms, and that’s okay. You don’t need to be an activist to promote inclusion – sometimes, the most powerful form of advocacy is simply living your truth.

That also means recognizing the pragmatic side of identity. Supporting self-diagnosis and self-identification is vital, but formal diagnoses still matter, especially in systems where access to therapy, medication, or workplace accommodations depends on documentation. Instead of rejecting diagnosis outright, we can push for a more accessible, inclusive system, one that values self-identification while ensuring support is available for those who need it most.

Similarly, inclusivity means choosing when and where to spend your energy. If someone misuses a term like neurodiverse, is it worth correcting them? Maybe, maybe not. Instead of gatekeeping language, we can lead by example, offering understanding rather than critique. Growth is a journey – no one starts with perfect knowledge.

Many have reflected on that very idea. Centuries ago, the Persian poet Hafiz wrote, ‘The words you speak become the house you live in’ (Hafiz, translated by Ladinsky, 1999). Language sets the foundation, but actions build the structure. Through thoughtful words, quiet or vocal advocacy, and meaningful choices, we shape a world where everyone feels valued, understood, and empowered.

In a nutshell: Words have power

The language you use to describe ADHD doesn’t just echo your experience, it helps shape it. This chapter invited you to explore vocabulary as a tool of self-definition, not self-containment. There’s no single ‘correct’ way to talk about your mind – only the language that feels resonant, affirming, and lived in.

When you choose words that reflect your truth – words that settle in your body as much as your brain – you make space for connection, clarity, and the quiet revolution of being fully, unapologetically yourself.

Reflections and a path that keeps unfolding

Take a moment – breathe, if it helps – and notice how language feels in your body. The words you use to describe ADHD can uplift or restrict, soothe or sharpen. They don’t just live in your head, they echo through your nervous system, shaping how you hold yourself, how you’re held by others.

But language is just one piece of the puzzle. ADHD doesn’t exist in isolation – it intersects with culture, identity, trauma, and environment, all of which shape the textures of your experience: the friction, the flow, the fire and fatigue.

In Chapter 3, we’ll zoom out to explore these intersections. How does ADHD manifest across genders, cultures, and systems? What happens when our environments misread our rhythms? And how can a broader, more embodied understanding bring us closer to healing?

Shall we step into this larger narrative together?

References

Botha, M., Chapman, R., Giwa Onaiwu, M., et al. (2024) ‘The neurodiversity concept was developed collectively: An overdue correction on the origins of neurodiversity theory.’ Autism, 28(6), pp. 1591–1594.

Depeche Mode (1990) ‘Enjoy the Silence.’ [Recorded by Depeche Mode.] On Violator [Album]. Mute Records.

Hafiz (1999) The Gift: Poems by Hafiz, the Great Sufi Master. Translated by D. Ladinsky. New York: Penguin Compass.

hooks, b. (2000) All About Love: New Visions. New York: William Morrow.

Watts, A. (1961) The Book: On the Taboo Against Knowing Who You Are. New York: Pantheon Books.

Whitman, W. (1892) Leaves of Grass. New York: Thomas E. Crowell & Co.

Chapter 3

ADHD: The Bigger Picture

In this chapter

Welcome to Chapter 3! ADHD isn’t a single story – it’s a felt experience, shaped by your body, history, and the worlds you move through. Clinical checklists offer structure, but they often flatten the complexity of how ADHD actually lives in you. It can also be understood not as a fixed set of deficits but as a mind unfolding in context, through time and circumstance (Dengsø, 2022).

It’s not just neurological – it’s social, cultural, and deeply personal. Your gender, upbringing, environment, and the expectations you’ve absorbed all shape how ADHD shows up in your thoughts, rhythms, and relationships. What feels disruptive in one context might be a gift in another.

This chapter zooms out. We’ll explore how ADHD manifests across identities, how trauma and bias complicate diagnosis and care, and how societal ideas of ‘normal’ can quietly erode self-trust.

Through voices like Samira’s, you’ll witness how embracing ADHD as a cognitive and embodied identity can be a turning point – not a fix, but a deepening. However you name it, your experience is valid. This chapter invites you to inhabit your story more fully, with reflection, curiosity, and room to breathe.

ADHD from a clinical perspective

ADHD is often defined by inattention, hyperactivity, and impulsivity – but this clinical framing only tells part of the story. It helps professionals diagnose and treat ADHD, but it also risks reducing it to a checklist of deficits, overlooking the richness, complexity, and strengths that come with an ADHD brain.

Also, these definitions are shaped by neuronormative expectations – society’s ideas about what a ‘typical’ brain should look like. The reality is that ADHDers aren’t failing to be ‘normal’. We’re simply thinking and functioning in ways that don’t always align with conventional structures.

How ADHD is diagnosed

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) lays out three key areas for identifying ADHD (Magnus et al., 2023):

- Inattention. Difficulty staying focused, forgetting things, struggling with organization or time management.

- Hyperactivity and impulsivity. Restlessness, acting without thinking, feeling an ‘internal motor’ that never stops.

- Additional criteria. Symptoms must have appeared before age 12, occur in at least two settings (e.g., home and work), and not be better explained by another condition.

ADHD is then classified into three presentations:

- Predominantly inattentive (often missing details, easily distracted)

- Predominantly hyperactive-impulsive (restless, impulsive, high energy)

- Combined presentation (traits from both categories).

Beyond the labels

These categories are useful for diagnosis, but they don’t capture the lived experience of ADHD. What’s clinically labelled as ‘inattention’ might actually be a brain brimming with ideas, constantly jumping between creative possibilities. Hyperactivity might not look like running around a classroom – it might be an internal restlessness, a mind that won’t quiet down.

This is why a diagnosis is just a starting point, not a full explanation of who you are. ADHD is shaped by your personality, environment, and the coping strategies you’ve built over time. Understanding the clinical framework is useful, but defining ADHD on your own terms is just as important.

Do I have ADHD?

If you’re wondering if ADHD fits your experience, the Adult Self-Report Scale (ASRS) by the World Health Organization (World Health Organization, 2003) is a great starting point. You can find it online as a free quiz or printable checklist. It won’t give you a diagnosis, but it can help you reflect on your experiences and decide whether seeking professional guidance feels right for you.

The many dimensions of ADHD

ADHD doesn’t exist in isolation. It’s shaped by who you are, where you come from, and how the world perceives you. Your experience is influenced by gender, culture, race, socioeconomic background, and even access to healthcare. Research highlights clear disparities here – for example, socioeconomic disadvantage is strongly linked with ADHD (Russell et al., 2016), and racial differences continue to affect who gets diagnosed and when (Shi et al., 2021). Environment and biology matter too, adding further layers to how ADHD develops and shows up in daily life (Kim et al., 2020). It is also frequently accompanied by other conditions – adults with ADHD are more likely to experience co-occurring mental health challenges such as anxiety, depression, and emotional lability (Skirrow and Asherson, 2013; Katzman et al., 2017; Pehlivanidis et al., 2020; Choi et al., 2022). These factors affect how ADHD manifests, how easily you get diagnosed, and what kind of support you receive.

Here are some of the most overlooked aspects of ADHD.

ADHD in adulthood: The shifting landscape

ADHD often looks different in adults than in children. Many of us grow up adapting to a world that didn’t understand us, developing coping mechanisms long before receiving a diagnosis. That’s why getting diagnosed late isn’t a failure – it’s proof of your resilience.

Hyperactivity in children may show up as physical restlessness, yet in adults, it often feels like a relentless mental energy – a mind that won’t slow down. Executive dysfunction can mean missed deadlines, difficulty prioritizing, or struggling with time perception (sometimes called ‘time blindness’, though I prefer ‘time perception differences’ for its inclusivity). Emotional impulsivity can lead to mood swings or reacting intensely to situations, while cognitive impulsivity might show up as procrastination or prioritizing short-term rewards over long-term goals (Barkley and Fischer, 2010).

That’s why understanding adult ADHD means going beyond rigid diagnostic criteria and recognizing how it evolves with life experiences. Studies show that when ADHD continues into adulthood, it often comes hand in hand with other mental health challenges, and the patterns can differ between men and women (Yoshimasu et al., 2018).

Gender bias in ADHD: Breaking the mould

For decades, ADHD research has focused mainly on men, leading to misconceptions about how it presents in women and gender-diverse people (Martin, 2024).

- Women with ADHD are more likely to exhibit inattentiveness – daydreaming, zoning out, or struggling with focus – rather than the hyperactivity commonly associated with men.

- Many internalize their struggles, leading to low self-esteem, anxiety, and burnout from trying to meet impossible expectations.

- Girls often go undiagnosed because they mask their symptoms, working twice as hard to appear ‘competent’ or ‘organized’. This is why many don’t receive a diagnosis until adulthood (Quinn and Madhoo, 2014).

- Beyond the gender binary, trans and non-binary individuals face additional challenges. A lack of inclusive research and competent care means they often experience higher stress, anxiety, and barriers to diagnosis (Marchi et al., 2024).

Recognizing these differences ensures that everyone – regardless of gender – gets the support they need.

ADHD, sexuality, and identity: The intersection of challenges

LGBTQ+ individuals with ADHD often face unique struggles – not just from our neurodivergence, but from societal pressures, discrimination, and mental health challenges.

- Studies show higher rates of anxiety, depression, and trauma in LGBTQ+ ADHDers, often worsened by external stigma (Dunlop and Lea, 2023).

- Impulsivity can heighten vulnerability in social situations, relationships, or risk-taking behaviours (Gmelin et al., 2022).

- As a gay man who wasn’t diagnosed until 47, I’ve felt firsthand how ADHD can compound feelings of isolation, especially in environments that don’t fully embrace neurodivergence. That’s why I strongly believe that mental health care must be inclusive, affirming, and attuned to these overlapping experiences (Goetz and Adams, 2024).

The hidden impact of trauma on ADHD

Trauma doesn’t just come from big, life-altering events – it can be a buildup of small but persistent invalidations over time.

Psychologist Dr Megan Arroll (2024) calls these ‘tiny T traumas’ – microaggressions, constant misunderstandings, or feeling dismissed for struggling in ways others don’t. Over time, these can erode self-confidence, increase anxiety, and amplify ADHD symptoms.

- Many ADHDers with adverse childhood experiences (ACEs) – such as neglect, abuse, or major disruptions – experience greater difficulty with attention, emotional regulation, and self-worth (Zhang et al., 2022; Juwariah et al., 2022).

- The intersection of trauma, ADHD, and systemic barriers (such as racism, financial instability, or lack of healthcare access) can make daily life overwhelming (Bergey et al., 2022).

Addressing trauma isn’t just about healing past wounds – it’s about creating a future where we ADHDers feel safe, understood, and empowered.

The role of technology: A double-edged sword

Technology shapes how ADHD manifests now more than ever.

- Digital platforms can be a lifeline, providing tools for organization, learning, and communication. In fact, some structured online programmes have even been shown to improve attention and social functioning in people with ADHD (Shou et al., 2022). But unstructured use can have the opposite effect, with research suggesting that heavy digital media use may worsen ADHD symptoms over time (Thorell et al., 2024). So the real question isn’t whether technology is good or bad, but how we engage with it – whether it supports our focus and wellbeing, or quietly drains them away.

- But they can also intensify distraction, with ADHDers more prone to doomscrolling, dopamine-chasing, and digital burnout.

- Trends like ‘dopamine detoxes’ claim to ‘fix’ ADHD, but often misunderstand how our brains naturally seek stimulation.

Navigating ADHD in a digital world means finding balance – leveraging technology as a support system rather than a trap.

Reflective pause: Owning your narrative

Instead of contorting yourself to fit into a world not built for ADHD rhythms, what if you shaped a life that fits you – from the inside out?

What parts of your ADHD feel heavy, and which ones carry unexpected lightness? How has your environment – past and present – shaped the way you see and feel yourself?

ADHD isn’t just something to manage – it’s something to inhabit, explore, and understand. Your story is uniquely yours, textured by identity, culture, and lived experience.

As you reflect, gently notice what arises in your body as well as your thoughts:

- What internalized beliefs about ADHD live in your posture, your breath, your habits of self-talk?

- In what ways do societal norms feel like friction against your natural pace?

- What small shifts – in story, in sensation – might help you experience ADHD on your own terms?

And remember: Your ADHD story doesn’t need to match anyone else’s. It only needs to feel true in your bones.

Stories that matter: The power of personal narratives

ADHD isn’t just a clinical diagnosis – it’s a lived experience, shaped by the ways we navigate a world not built for our neurotype. While research provides insight, personal stories offer something deeper: a window into the resilience, creativity, and adaptability that define ADHDers. That’s why I’ve woven narratives like Samira’s throughout this book – to celebrate the ingenuity that ADHD can inspire.

Meet Samira

Samira Ali always knew she thrived in chaos. Growing up in a close-knit Middle Eastern community in Leeds, she had a natural talent for cooking and an entrepreneurial spirit. Yet, for years, she struggled to keep up with the moving parts of her own ambitions. Her mind raced with new ideas, but deadlines slipped through the cracks. Projects piled up. People called her scattered, unreliable – when, in reality, she was drowning in an internal whirlwind of hyperfocus and time perception differences.

Her turning point came at 46, when she was finally diagnosed with ADHD. Suddenly, her struggles made sense – not as personal failings, but as beautiful patterns in her unique neurobiological landscape. With that awareness, she began to work with her mind, not against it.

Here’s what helped her transform her challenges into strengths:

- Time-blocking her workdays: Breaking tasks into small, structured chunks made it easier to stay on track while still allowing space for creativity.

- Visualization tools: Colour-coded calendars and meal-planning boards helped her manage multiple projects without feeling overwhelmed.

- Delegating non-creative tasks: Letting her family handle bookkeeping and logistics, she freed herself to focus on what she loved – creating.

Today, Samira runs a thriving catering business, blending traditional Middle Eastern flavours with modern techniques. Her once-misunderstood hyperfocus is now her greatest asset, fuelling her ability to create intricate, visually stunning dishes that set her apart. Her story is proof that understanding your ADHD can be the key to unlocking your potential.

In a nutshell: The bigger picture

ADHD isn’t one story – it’s a constellation of stories, shaped by your identity, culture, history, and the systems you move through. This chapter invited you to look beyond the checklists – to honour the ways ADHD intersects with trauma, gender, sexuality, and social context.

Understanding these layers helps shift the focus from self-blame to self-awareness. The quirks, the quiet resilience, the ways you’ve adapted? They’re not detours. They are the path.

A kind reminder as you go: your difference doesn’t need to be justified to be appreciated. When you recognize your intersections – when you name what shaped you and still choose to trust yourself – you begin to write a fuller, freer narrative. One only you could live.

Reflecting on Part 1 and a turning point in the journey

You’ve explored how ADHD is shaped by culture, identity, and experience. Now, let’s look at its roots: the intricate workings of the ADHD brain – the powerhouse behind it all.

In Chapter 4, we shift from the external world to the internal world, diving into the neuroscience of ADHD. You’ll explore the brain’s ‘executive suite’, the region responsible for focus, impulse control, and emotional regulation. You’ll see how its quirks fuel creativity and spontaneity, while also making balance a challenge.

Through scientific insight and personal strategies, you’ll learn how to work with your brain, not against it – harnessing its strengths while navigating its complexities.

Let’s walk into the heart of ADHD’s neurobiology together, and explore where science meets self-discovery.

References

Arroll, M. (2024) Tiny Traumas: When You Don’t Know What’s Wrong, but Nothing Feels Quite Right. First HarperOne edition. HarperOne, an imprint of HarperCollins Publishers.

Barkley, R.A. and Fischer, M. (2010) ‘The unique contribution of emotional impulsiveness to impairment in major life activities in hyperactive children as adults.’ Journal of the American Academy of Child & Adolescent Psychiatry, 49(5), pp. 503–513.

Bergey, M., Chiri, G., Freeman, N.L.B., et al. (2022) ‘Mapping mental health inequalities: The intersecting effects of gender, race, class, and ethnicity on ADHD diagnosis.’ Sociology of Health & Illness, 44(3), pp. 604–623.

Choi, W.S., Woo, Y.S., Wang, S.M., et al. (2022) ‘The prevalence of psychiatric comorbidities in adult ADHD compared with non-ADHD populations: A systematic literature review.’ PLoS One, 17(11), e0277175.

Dengsø, M.J. (2022) ‘Wrong brains at the wrong time? Understanding ADHD through the diachronic constitution of minds.’ Advances in Neurodevelopmental Disorders, 6(2), pp. 184–195.

Dunlop, B.J. and Lea, J. (2023) ‘It’s not just in my head: An intersectional, social and systems-based framework in gender and sexuality diversity.’ Psychology and Psychotherapy, 96(1), pp. 1–15.

Gmelin, J.H., De Vries, Y.A., Baams, L., et al. (2022) ‘Increased risks for mental disorders among LGB individuals: Cross-national evidence from the World Mental Health Surveys.’ Social Psychiatry and Psychiatric Epidemiology, 57(11), pp. 2319–2332.

Goetz, T.G. and Adams, N. (2024) ‘The transgender and gender diverse and attention deficit hyperactivity disorder nexus: A systematic review.’ Journal of Gay & Lesbian Mental Health, 28(1), pp. 2–19.

Juwariah, T., Suhariadi, F., Soedirham, O., et al. (2022) ‘Childhood adversities and mental health problems: A systematic review.’ Journal of Public Health Research, 11(3), 22799036221106613.

Katzman, M., Bilkey, T.S., Chokka, P., et al. (2017) ‘Adult ADHD and comorbid disorders: Clinical implications of a dimensional approach.’ BMC Psychiatry, 17, p. 302.

Kim, J.H., Kim, J.Y., Lee, J., et al. (2020) ‘Environmental risk factors, protective factors, and peripheral biomarkers for ADHD: An umbrella review.’ The Lancet Psychiatry, 7(11), pp. 955–970.

Magnus, W., Nazir, S., Anilkumar, A.C., et al. (2023) ‘Attention Deficit Hyperactivity Disorder.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing.

Marchi, M., Travascio, A., Uberti, D., et al. (2024) ‘Microaggression toward LGBTIQ people and implications for mental health: A systematic review.’ The International Journal of Social Psychiatry, 70(1), pp. 23–35.

Martin, J. (2024) ‘Why are females less likely to be diagnosed with ADHD in childhood than males?’ The Lancet Psychiatry, 11(4), pp. 303–310.

Pehlivanidis, A., Papanikolaou, K., Mantas, V., et al. (2020) ‘Lifetime co-occurring psychiatric disorders in newly diagnosed adults with attention deficit hyperactivity disorder (ADHD) or/and autism spectrum disorder (ASD).’ BMC Psychiatry, 20(1), p. 423.

Quinn, P.O. and Madhoo, M. (2014) ‘A review of attention-deficit/hyperactivity disorder in women and girls: Uncovering this hidden diagnosis.’ The Primary Care Companion for CNS Disorders, 16(3), PCC.13r01596.

Russell, A.E., Ford, T., Williams, R., et al. (2016) ‘The association between socioeconomic disadvantage and attention deficit/hyperactivity disorder (ADHD): A systematic review.’ Child Psychiatry and Human Development, 47(3), pp. 440–458.

Shi, Y., Hunter Guevara, L.R., Dykhoff, H.J., et al. (2021) ‘Racial disparities in diagnosis of attention-deficit/hyperactivity disorder in a US national birth cohort.’ JAMA Network Open, 4(3), e210321.

Shou, S., Xiu, S., Li, Y., et al. (2022) ‘Efficacy of online intervention for ADHD: A meta-analysis and systematic review.’ Frontiers in Psychology, 13, p. 854810.

Skirrow, C. and Asherson, P. (2013) ‘Emotional lability, comorbidity, and impairment in adults with attention-deficit hyperactivity disorder.’ Journal of Affective Disorders, 147(1–3), pp. 80–86.

Thorell, L.B., Burén, J., Ström Wiman, J., et al. (2024) ‘Longitudinal associations between digital media use and ADHD symptoms in children and adolescents: A systematic literature review.’ European Child & Adolescent Psychiatry, 33(8), pp. 2503–2526.

World Health Organization (2003) Adult ADHD Self-Report Scale (ASRS) v1.1 Symptom Checklist.

Yoshimasu, K., Barbaresi, W.J., Colligan, R.C., et al. (2018) ‘Adults with persistent ADHD: Gender and psychiatric comorbidities – A population-based longitudinal study.’ Journal of Attention Disorders, 22(6), pp. 535–546.

Zhang, N., Gao, M., Yu, J., et al. (2022) ‘Understanding the association between adverse childhood experiences and subsequent attention deficit hyperactivity disorder: A systematic review and meta-analysis of observational studies.’ Brain and Behavior, 12(10), e32748.

Part 1 Takeaways

Understanding ADHD through a balanced lens

- ADHD is a whole mind-body experience: It’s not just how you think – it’s how you feel, move, breathe, and respond. ADHD lives in your nervous system, your gut, your senses. Tuning into the body as a source of insight – not just something to manage – can deepen your understanding and support.

- ADHD is a distinct neurotype, not a disorder: Shifting from a deficit-based perspective to a diversity-based one reduces stigma. This doesn’t mean denying difficulty – it means addressing it with honesty, self-awareness, and compassion.

- Cognitive diversity matters: Language like neurodivergent, neurotypical, and neuronormativity can help name the ways society often privileges one kind of brain. Recognizing these dynamics invites self-advocacy and collective change.

- Celebrate diverse ways of thinking: Just as biodiversity strengthens ecosystems, so neurodiversity enriches communities. Your mind’s differences – its leaps, tangents, intensities – deserve space, not shame.

- ADHD is shaped by identity and environment: Gender, culture, trauma, queerness, upbringing – these all affect how ADHD manifests and is understood. Cultivating awareness of these intersections allows you to meet yourself more fully and adapt with intention.

- Self-compassion is foundational: Thriving with ADHD isn’t about becoming ‘better’, it’s about learning to relate to yourself with kindness, especially in moments of overwhelm or frustration. Inner gentleness is not weakness. It’s strategy.

Take action: Practical steps to thrive with ADHD

- Reframe your narrative: ADHD isn’t a flaw – it’s a different operating system. What’s one strength you’re proud of? How has it helped you survive, adapt, or create?

- Acknowledge challenges without judgement: Focus, emotion, and regulation may feel inconsistent. That’s not a failure – it’s feedback. Ask yourself: What’s one small shift I could try today that supports the way I work?

- Build a self-compassion ritual: When you feel stuck, pause. Place a hand on your heart, breathe, and remind yourself: Struggling doesn’t mean I’m broken – it means I’m human. Tiny moments of self-kindness add up.

- Challenge unhelpful standards: Notice when the world expects you to perform like someone you’re not. What if you centre your energy on what does work – your creativity, your pace, your way?

- Harness your strengths: What tools, routines, or supports have helped in the past? Whether it’s body-doubling, visual timers, dance breaks, or flexible planning – lean into what already resonates and expand from there.

A note to your becoming

I am allowed to be complex.

I am allowed to not know yet.

There’s nothing wrong with the way I’m wired –
only the quiet that answered when I asked to be heard.

I am not broken. I am becoming.

One insight, one unlearning, one tender truth at a time.

Part 2

Your Neurobiological Landscape

Chapter 4

Your Frontal Lobe

ADHD’s Conductor of Chaos and Creativity

In this chapter

Welcome to Chapter 4, the beginning of Part 2, where we meet the brain’s command centre: the frontal lobe. Often called the ‘executive suite’, this region helps you plan, prioritize, shift focus, and regulate emotion. At the heart of it lies the prefrontal cortex (PFC) – the inner conductor guiding your mental symphony, cueing decisions, suppressing impulses, and adjusting to life’s shifting rhythms.

For us ADHDers, this conductor can be brilliant one moment, improvisational the next, sometimes skipping beats entirely. Tasks vanish mid-thought. Emotions swell unexpectedly. But this variability isn’t failure – it’s fluidity. It reflects a brain wired for creativity and surprise.

And here’s my favourite bit: thanks to neuroplasticity – your brain’s remarkable capacity to adapt and rewire – you can strengthen these systems over time (Lieberwirth et al., 2016; Sagi et al., 2012). Like a musician learning to trust their hands, you can tune into your brain’s tempo, working with its rhythm rather than fighting against it.

This chapter will guide you through the neuroscience with warmth and clarity – unpacking the PFC and its neighbouring regions in ways that feel human and hopeful. You’ll meet characters whose stories reflect your own, and gather tools – mindfulness, habit shifts, organizing aids – that can help your thoughts land more softly and your days feel more navigable.

Understanding this part of your brain isn’t just cognitive – it’s felt. Each insight is a step towards deeper self-trust, a somatic remembering that your mind is not broken. It’s just playing a different kind of music.

Let’s tune in.

The frontal lobe: Your brain’s conductor

Think of the frontal lobe as your brain’s ‘executive suite’, overseeing essential tasks like planning, focus, and emotional regulation. At its forefront lies the prefrontal cortex, a powerhouse for decision-making and impulse control. Working alongside other areas of the frontal lobe, the PFC orchestrates high-level functions, enabling you to juggle the demands of daily life with precision and creativity.

Take a moment to visualize this region. It’s located at the very front of your brain, like a control tower coordinating operations. Figure 4.1 illustrates where the frontal lobe sits and highlights its subdivisions, each playing a unique role in the symphony of executive functioning.

Figure 4.1: A visual guide to your brain’s neurobiological landscape

[Long Description]

A labelled brain diagram with each lobe shown in a different colour. The frontal lobe is linked to executive function, planning, and self-regulation. The parietal lobe is for attention shifting, sensory integration, and spatial awareness. The temporal lobe supports emotional memory, language, and auditory processing. The occipital lobe handles visual processing, pattern recognition, and mental imagery. The cerebellum regulates coordination, rhythm, and timing, while the brainstem manages arousal, fight or flight, and autonomic control. Chapter numbers are shown beside each region.

Figure 4.1 aims to help you navigate the brain regions you’ll be exploring in Part 2. Each one plays a role in the symphony of your ADHD mind – sometimes in perfect harmony, sometimes a little out of sync. Understanding the where helps you make sense of the why behind attention, emotion, and motivation.

Another way to imagine the frontal lobe is as a film director. This director guides actors (your thoughts, emotions, and actions) through their scripts and manages the production’s flow. However, in ADHD, the director can become improvisational, occasionally losing track of the storyline or being captivated by an unexpected plot twist. While this spontaneity often results in dazzling creative bursts, it can also lead to chaotic productions where everything feels off track.

The beauty of these unpredictable moments lies in their originality, but they can sometimes cause frustration, so it’s vital for ADHDers to approach this quirkiness with compassion. After all, you know you’re capable of exceptional ingenuity, but you don’t need to deliver brilliance around the clock. Some days, being ‘ordinarily ingenious’ is more than enough.

Learning about how your frontal lobe works can help you embrace its creative strengths while also finding strategies to navigate periods of challenge. With this awareness, your internal director can find its rhythm, creating a masterpiece – one that’s uniquely yours – even if the path isn’t always smooth or linear.

Key anatomical areas of the frontal lobe

The frontal lobe houses a series of specialized areas that, like a finely tuned orchestra, each bring their own flavour to the ADHD experience. Together, they shape how we focus, plan, and respond to the world around us. Let’s explore these and the distinct roles they play.

Figure 4.2: Key structures in the frontal lobe

[Long Description]

A labelled brain diagram highlighting key structures in the frontal lobe. The prefrontal cortex is subdivided into dorsolateral (mental flexibility), ventrolateral (working focus), ventromedial (emotional weaving), and orbitofrontal (impulsive drive). The anterior cingulate cortex supports focus and feedback, while the motor and premotor cortex is responsible for action planning. Each area is colour-coded and positioned to show its role in cognition, emotion, and behaviour regulation.

The frontal lobe is where planning meets possibility. These regions help you shift focus, sense urgency, weigh emotion, and decide what comes next. For ADHD brains, this system is often both highly active and under-supported – calling not for discipline, but for scaffolds of clarity, rhythm, and self-trust.

1. The prefrontal cortex: The brain’s command centre

The PFC plays a critical role in executive functions: decision-making, planning, impulse control, and more. These processes are what allow you to manage your behaviour, achieve goals, and adapt to change. Whether it’s organizing your day, thinking creatively, or adapting to new perspectives, the PFC helps you navigate life’s demands with intention and flexibility (Diamond, 2013).

For ADHDers, however, the PFC can be inconsistent. Let’s revisit our symphony metaphor: the conductor doesn’t vanish, but they may lose the score, change tempo without warning, or cue the strings when the brass is meant to play. At times, everything flows – focus, organization, clarity. And then, without warning, the system stutters, leaving even simple tasks like replying to emails or doing the washing up feeling strangely insurmountable (Arnsten, 2009).

This variability is a hallmark of ADHD and explains why tasks that seem straightforward one day can feel impossible the next. But the story doesn’t end there. With tools and strategies that align with how your brain works, it’s possible to support your PFC and discover ways to regain steadiness in the whirlwind. Let’s explore how this plays out in real life through Kaiya’s story.

Kaiya’s balance of creativity and chaos

Kaiya Williams, a talented graphic designer, lights up when it comes to creating visual masterpieces. Her vibrant Shoreditch loft is a haven for creativity, with half-finished paintings and design sketches scattered about. But her PFC often struggles to keep the practical side of life on track.

Planning, prioritizing, and staying organized often feel elusive, like trying to hold water in her hands. Deadlines loom like mountains, and the path to completing tasks can feel unclear. To navigate these challenges, Kaiya uses tools like Trello,1 a free project management app that organizes her projects into smaller, visual steps. It’s not perfect – sticky notes still populate a whole wall behind her desk – but this system helps her balance creativity with structure.

Kaiya’s story is one of balancing the gifts and frustrations of ADHD. Her creativity thrives in the messiness of her process, but she’s learned to embrace the role of an imperfect conductor, appreciating the beauty of her symphony even when it’s a little offbeat.

What does this mean for you?

Understanding how the PFC operates offers clarity on why focus and organization might feel uneven for you. It also highlights opportunities for growth. Dividing tasks into smaller steps, trying tools like Trello, and practising self-compassion can support your PFC in performing at its best.

Practical tips for real life

To manage the creative chaos of her mural projects, Kaiya uses Trello, a free productivity tool built around visual ‘boards’ and lists. It lets her break projects into stages, upload photos, and save links on the go – adding structure without stifling flow.

Of course, not every app suits every brain. Try the free version first (I’ve used it for years without needing the paid tier). That way, you can avoid what many ADHDers call ‘the ADHD tax’ – investing in tools that end up gathering digital dust.

Whether it’s a digital planner, paper notebook, or sticky-note constellation on your wall, the goal is the same: find tools that support your rhythm, not someone else’s system.

Time to journal

Did you know that handwriting offers a unique workout for your brain? Research shows that journalling by hand activates multiple brain regions in ways typing doesn’t – enhancing memory, focus, and learning through a blend of motion and visual input (Van der Weel and Van der Meer, 2024).

So, here’s your prompt: Think of a time you struggled to complete a project. What made focus or organization difficult?

How might understanding your frontal lobe help you approach it differently next time?

Don’t worry about grammar or structure – just write. Let the words move through your hand, not just your head. This isn’t just self-expression – it’s neural rewiring. Every stroke is a step toward clarity, insight, and new possibilities.

Reflective pause: Feel your focus

Before jumping to the next thing, pause. What does ‘focus’ feel like in your body?

Is it a tightening in the chest when you can’t find it – or a quiet hum when you’re in flow?

Take a moment to notice. Breathe.

Let your awareness settle – not to fix anything, but simply to reconnect with your own rhythm.

2. The dorsolateral prefrontal cortex: Your brain’s adaptability hub

The dorsolateral prefrontal cortex (DLPFC) is a key player in working memory and cognitive flexibility – the mental agility that allows you to hold on to information briefly or adjust your thinking to meet new challenges (Kaiser et al., 2022; Jones and Graff-Radford, 2021). For ADHDers, however, the DLPFC can feel as if it has two settings: fully engaged or completely offline.

This variability makes it harder to juggle tasks like remembering a phone number long enough to dial it or smoothly switching focus when priorities shift. When the DLPFC falters, these moments can feel overwhelming, turning even small changes into stressors (Zhu et al., 2016).

The good news is that mindfulness practices can provide support. When you focus on the present moment, you help strengthen the DLPFC’s capacity to handle change and stay grounded. These intentional pauses encourage neuroplasticity, rewiring this part of your brain to respond with greater flexibility over time. Small, consistent efforts to ground yourself in the present moment create a steadier foundation for managing shifting priorities and staying focused amid life’s unpredictability.

Ravi’s changing gears

Ravi Patel, a software engineer with a passion for exploring new technologies, thrives on solving complex problems. One afternoon, he was deep in the flow, refining a particularly intricate code he’d been working on for days. Suddenly, his manager interrupted with an urgent request: Ravi needed to shift focus to an entirely different task.

For most, this might feel like a brief disruption, but for Ravi, it felt like hitting an emotional and cognitive wall. His DLPFC, responsible for helping him pivot between tasks, seemed to freeze. Instead of transitioning smoothly, Ravi’s mind clung stubbornly to the first task, leaving him feeling stuck, frustrated, and overwhelmed.

Ravi’s talent for problem-solving often shines, but moments like this reveal a deeper struggle. Adapting to sudden changes can turn into a mental tug-of-war, and the frustration often carries a secondary burden: guilt. When others misinterpret his difficulty in shifting focus as inflexibility or disinterest, Ravi feels isolated, wrestling with an invisible battle that isn’t always understood or seen.

Time to journal: Cultivating awareness

Next time you’re jolted by a sudden task switch, pause. Breathe. Notice what surfaces – tight shoulders, racing thoughts, a flash of frustration? Let your body speak before your brain steps in.

Instead of judging your response, meet it with curiosity. Your reaction isn’t wrong – it’s a weather pattern passing through, not a forecast for the whole day. Now, jot down what came up. What did you feel? Where did it land in your body? What story started playing in your mind?

Then ask yourself:

- Could a small, specific goal help ease the transition?

- Would breaking the task into bite-sized pieces offer more clarity?

- Might one more breath smooth the gear shift?

These reflections aren’t just mental – they’re neural. Each time you respond with awareness and care, you’re gently rewiring your brain’s flexibility. Over time, those small, kind pauses become sturdy stepping stones for resilience.

Reflective pause: Transitioning with kindness

When your brain resists switching gears, how does your body let you know?

Maybe your shoulders tense. Maybe your breath catches.

Next time that happens, try softening your jaw or exhaling slowly.

These are small rituals of return – not to force focus, but to remind your nervous system that it’s safe to begin again.

3. The orbitofrontal cortex: Navigating impulse and reward

The orbitofrontal cortex (OFC) is a key decision-making hub, weighing risks and rewards to guide your actions. For those of us with ADHD, the OFC can feel like an over-enthusiastic gambler – quick to chase immediate gratification, sometimes at the expense of long-term consequences. This pull towards the here and now explains impulsive actions often summed up as ‘acting without thinking’ (Tegelbeckers et al., 2018; Cao et al., 2023). It also makes sense when you remember that the OFC is constantly chatting with other parts of the brain, like the amygdala and anterior cingulate cortex, where emotion and motivation colour the conversation (Rolls, 2023).

Impulsivity, however, isn’t all bad. It’s the same trait that fuels spontaneity, creativity, and out-of-the-box thinking. But when the OFC tips the scales too far, impulsive decisions can lead to challenges, especially in environments requiring careful planning or collaboration. Finding ways to channel the OFC’s boldness while tempering its unpredictability is key to creating a balance between inspiration and practicality.

Nico’s spontaneous flavours

Nico Georgiou, a high-energy chef celebrated for his daring culinary experiments, thrives on creating bold flavour combinations. His orbitofrontal cortex steers him towards immediate rewards, inspiring a steady stream of new ideas and on-the-fly decisions. One evening, in the midst of a busy dinner rush, Nico spontaneously swapped the special on the menu for a dish he’d just improvised. Customers loved it, but his team was thrown into chaos, scrambling to adjust to the change.

This ‘act now, think later’ approach is classic Nico. His creativity and quick thinking make his kitchen an exciting, dynamic place, but impulsiveness can test his colleagues’ adaptability. While he often achieves brilliance, spur-of-the-moment decisions occasionally result in unintended stress for those around him.

I can relate to Nico’s story all too well. How many times have I been told I ‘don’t think’? The reality is, impulsivity in ADHD isn’t deliberate or careless – it’s simply how our brains are wired. Nico thrives on the rush of spontaneity but feels a pang of regret seeing his team scurry to adapt. It’s a mix of pride in the result and an awareness of the challenges his quick decisions create for others. A sweet yet complicated victory, much like the dishes he creates.

What does this mean for you?

If you sometimes leap before you look – or say ‘yes’ mid-spark – it doesn’t mean you’re reckless. It means your brain is wired for immediacy, curiosity, and possibility. The orbitofrontal cortex (OFC) plays a big role in that pull towards now over later.

Impulsivity can be a source of brilliance. But when it starts to unravel plans or strain relationships, it helps to build in tiny pause points. Try adding a beat before committing, jotting a quick pros-and-cons list, or setting visual cues to guide your decisions back towards what matters most.

This isn’t about taming your spark. It’s about learning to channel it, so that your creativity has room to move without leaving a trail of overwhelm behind. With intention and kindness, you can honour your boldness and build the trust that keeps it sustainable.

Reflective pause: The pull of the moment

Close your eyes for a few seconds.

Remember a time when you felt an urge… quick, sudden…

Where did it land in your body? A flutter in your chest? A fizz in your belly? A surge in your hands?

Stay with the sensation, without chasing it or pushing it away.

This is the language of your orbitofrontal cortex: present, pulsing, alive, because impulsivity isn’t inherently bad. It’s information, sensation… It’s creativity in motion.

So there’s no need to fix it. Just give yourself permission to feel all the feelings without the pressure to analyse them. They may have a message for you. It may be loud and clear or it may just be a whisper…

Whichever way… let it move through you like music. Not something to solve – just something to hear.

Then, when you’re ready, return. Not with answers, but with a little more self-trust.

4. The ventromedial prefrontal cortex: Navigating emotions and connections

The ventromedial prefrontal cortex (vmPFC) is central to emotional regulation and social decision-making. It’s the part of your brain that helps you navigate complex social interactions, weighing emotional inputs alongside logical considerations (Suzuki and Tanaka, 2021). However, when the vmPFC is under strain – common in ADHD – it can amplify emotional intensity, making it harder to stay grounded during challenging interactions (Lockwood et al., 2024).

This heightened sensitivity might explain why emotions can sometimes overshadow reasoned responses, leading to impulsive reactions or lingering feelings of guilt after heated moments. The vmPFC’s struggles often show up as difficulty navigating rejection, criticism, or social tension, all of which can feel particularly sharp for ADHDers.

Practical support for your vmPFC

Creating space during emotional surges can help this part of your brain recalibrate. Simple grounding exercises, like a five-senses reset or deep breathing, encourage your vmPFC to regain balance, allowing more measured responses to emerge. While these practices don’t eliminate emotional sensitivity, they help you build a sense of agency over how you respond, empowering you to navigate intense moments with greater calm and clarity.

Jordan’s emotional tightrope

Jordan Lee, a creative writing student and part-time barista, often navigates their social world with the added challenge of intense emotional reactions. Known for their vivid imagination and creativity, Jordan brings unique ideas to every group project. Yet, when one of their suggestions was met with a lukewarm response from peers, their ventromedial prefrontal cortex kicked into overdrive. Rather than brushing off the reaction, Jordan felt a surge of frustration and defensiveness, as though their emotions had been dialled up to maximum.

This is familiar territory for Jordan, who often finds social interactions like walking a tightrope, where the slightest misstep can lead to an emotional freefall. This heightened sensitivity to perceived rejection or criticism is referred to as rejection sensitive dysphoria (RSD), a term coined by Dr William Dodson, a psychiatrist specializing in ADHD, and used by ADHDers to describe the intense emotional pain triggered by these situations (Dodson et al., 2024). For Jordan, the intensity of these reactions often leaves them feeling drained or embarrassed, turning everyday interactions into a rollercoaster of heightened emotions.

Over time, though, Jordan has learned to recognize these moments and uses mindfulness techniques to regain steadiness, allowing them to approach their social world with greater resilience.

Mindfulness in action: The ‘Find Five’ exercise

One simple mindfulness exercise Jordan relies on is called ‘Find Five’. It’s a quick way to ground themselves when emotions feel overwhelming.

Here’s how it works:

1. Choose a colour or shape, like blue or round.

2. Look around the room and find five objects that match your choice.

3. Focus on each item in turn, noticing its details – its size or texture – as you count.

This practice creates a brief mental pause, helping emotions settle and refocus.

Want to give it a try?

Next time you feel out of balance, use ‘Find Five’ to bring your attention back to the present. It’s a gentle way to steady your emotions and reset your mind. We’ll explore more techniques throughout the book, but this is a great starting point for when things feel overwhelming.

What does this mean for you?

If emotions sometimes hit harder than expected – or linger longer than you’d like – it doesn’t mean you’re ‘too much’. It means your brain is finely tuned to what matters. The vmPFC plays a key role in that emotional sensitivity, especially in social moments.

You don’t need to shut those feelings down. Just offer them space to land. Grounding tools like the ‘Find Five’ exercise can help you pause, breathe, and come back to centre – giving your brain time to soften its grip.

Your emotions aren’t enemies to tame. They’re signals, flaring up not to control you, but to be witnessed. With gentle awareness, you can learn to move through them with more steadiness, clarity, and care.

Reflective pause: Grounding in the body

Intense emotions often land in the body before the mind makes sense of them.

Where do you feel rejection or overwhelm? The chest? The gut? The throat?

Try placing a hand there now.

Just hold the feeling gently, like you would a small bird. No need to change it. Just witness it. That, too, is healing.

5. Anterior cingulate cortex (ACC): Your brain’s emotional compass

The anterior cingulate cortex (ACC) helps detect errors, maintain focus, and regulate emotional responses (Chen et al., 2024). In ADHD, the ACC may struggle with staying on track, monitoring performance, and adjusting behaviour based on feedback (Bledsoe et al., 2013). This can make even simple tasks feel like uphill battles, requiring extra effort to complete.

Alice’s focus under fire

Alice Thompson, an accountant admired for her organizational skills, often encounters her biggest challenge when tasks demand sustained mental focus. One afternoon, as Alice worked on a detailed financial report, she realized she’d made an error in an earlier section. Her ACC struggled to keep her attention grounded. Instead of refocusing smoothly, she found her mind wandering to other tasks waiting for her attention.

The effort to realign her focus felt like wading through mud. The more she tried, the harder it became to concentrate. For Alice, sustaining attention and managing feedback often turns simple corrections into marathons of effort. Each time this happens, a creeping self-doubt whispers in the background, chipping away at her confidence. Alice knows she’s skilled and capable, but moments like these make her question her abilities in a role where precision is paramount. It’s a quiet struggle that she faces with resilience, meeting the challenge one step at a time, even on the hardest days.

What does this mean for you?

If you find it hard to stay with a task – especially when it hits a snag – it’s not a lack of effort or intelligence. It’s how your ACC processes sustained attention and correction loops.

Try breaking tasks into smaller steps. Use visual timers, checklists, or apps that track progress. Each tiny adjustment supports your focus and reduces overwhelm.

And most of all, practise self-compassion. Your brain isn’t failing – it’s asking for a different rhythm. Honouring that need helps you build a steadier, more sustainable way of working.

Reflective pause: Movement as momentum

When mental fog creeps in, how does your body want to move?

Maybe it longs to stretch, shake something off, or simply stand.

Let your body guide you.

Even the smallest shift – a walk, a stretch, a sway – can help realign your focus and renew your sense of direction.

In a nutshell: The frontal lobe’s symphony

Your frontal lobe is the conductor of your mental orchestra – guiding focus, decision-making, emotional regulation, and flexible thinking. In ADHD, this rhythm can be irregular: sometimes inspired, sometimes scattered, sometimes beautifully unpredictable.

But your brain isn’t broken – it’s dynamic. And it responds to care.

- Neuroplasticity offers hope: Your frontal lobe is adaptable. Even when it misfires, it can grow new connections, especially when met with patience and consistent support.

- The prefrontal cortex (PFC) supports planning and impulse control, but may benefit from tools like task breakdowns, visual structure, or moments of stillness to reset its rhythm.

- The dorsolateral PFC (DLPFC) helps you shift gears and hold information: Small adjustments and mindful transitions can strengthen this mental agility over time.

- The orbitofrontal cortex (OFC) loves immediate rewards: Tiny pauses before action can help you steer spontaneity towards creativity without collateral chaos.

- The ventromedial PFC (vmPFC) weaves emotions and decisions: Grounding in the body – a hand to the heart, a breath through the feet – can soften intense moments and create space for choice.

- The anterior cingulate cortex (ACC) helps with focus and feedback: When it falters, gentler pacing, clear structure, and self-compassion offer a steadier path forward.

If you carry one thing from this chapter, let it be this: your brain’s rhythm doesn’t have to match anyone else’s to be meaningful. With the right support and a tender, curious relationship with your own tempo, you can lead this symphony with both boldness and care.

Reflections and the story you are rewriting

As we close this chapter, take a breath and appreciate your frontal lobe – this dynamic part of your brain that helps you make decisions, shift gears, wrangle emotions, and bring ideas to life. It may not always keep a steady tempo, but it’s working with you, not against you.

Its quirks, its surges, its silences – these are part of your rhythm. Part of your creativity. Part of your resilience.

In the chapters ahead, we’ll meet the parietal and temporal lobes – regions that shape how you move through space, sense sound, and hold memory. These next steps will deepen our journey from head to body, from function to feeling.

Every step of this journey strengthens your connection to your brain’s dynamic systems. With each insight, you’re cultivating a deeper relationship with yourself, rooted in curiosity, compassion, and growth. Together, let’s continue uncovering the strengths and possibilities that make you, wonderfully, you.

References

Arnsten, A.F. (2009) ‘The emerging neurobiology of attention deficit hyperactivity disorder: The key role of the prefrontal association cortex.’ The Journal of Pediatrics, 154(5), pp. I–S43.

Bledsoe, J.C., Semrud-Clikeman, M., & Pliszka, S.R. (2013) ‘Anterior cingulate cortex and symptom severity in attention-deficit/hyperactivity disorder.’ Journal of Abnormal Psychology, 122(2), pp. 558–565. https://doi.org/10.1037/a0032390

Cao, A., Hong, D., Che, C., et al. (2023) ‘The distinct role of orbitofrontal and medial prefrontal cortex in encoding impulsive choices in an animal model of attention deficit hyperactivity disorder.’ Frontiers in Behavioral Neuroscience, 16, p. 1039288.

Chen, W., Liang, J., Wu, Q., and Han, Y. (2024) ‘Anterior cingulate cortex provides the neural substrates for feedback-driven iteration of decision and value representation.’ Nature Communications, 15(1), p. 6020.

Diamond, A. (2013) ‘Executive functions.’ Annual Review of Psychology, 64, 135–168. https://doi.org/10.1146/annurev-psych-113011-143750

Dodson, W., Modestino, E., Ceritoğlu, H., Zayed, B., Modestino, E., and Laboratory, B. (2024) ‘Rejection sensitivity dysphoria in attention-deficit/hyperactivity disorder: A case series.’ Acta Scientific Neurology, 7, pp. 23–30.

Jones, D.T. and Graff-Radford, J. (2021) ‘Executive dysfunction and the prefrontal cortex.’ Continuum (Minneapolis, Minn.), 27(6), pp. 1586–1601.

Kaiser, A., Reneman, L., Lucassen, P.J., de Vries, T.J., Schrantee, A., and Kaag, A.M. (2022) ‘Targeting working memory to modify emotional reactivity in adult attention deficit hyperactivity disorder: A functional magnetic resonance imaging study.’ Brain Imaging and Behavior, 16(2), pp. 680–691.

Lieberwirth, C., Pan, Y., Liu, Y., Zhang, Z., and Wang, Z. (2016) ‘Hippocampal adult neurogenesis: Its regulation and potential role in spatial learning and memory.’ Brain Research, 1644, pp. 127–140.

Lockwood, P.L., Cutler, J., Drew, D., et al. (2024) ‘Human ventromedial prefrontal cortex is necessary for prosocial motivation.’ Nature Human Behaviour, 8(7), pp. 1403–1416.

Rolls, E.T. (2023) ‘Emotion, motivation, decision-making, the orbitofrontal cortex, anterior cingulate cortex, and the amygdala.’ Brain Structure & Function, 228(5), pp. 1201–1257.

Sagi, Y., Tavor, I., Hofstetter, S., Tzur-Moryosef, S., Blumenfeld-Katzir, T., and Assaf, Y. (2012) ‘Learning in the fast lane: New insights into neuroplasticity.’ Neuron, 73(6), pp. 1195–1203.

Suzuki, Y. and Tanaka, S.C. (2021) ‘Functions of the ventromedial prefrontal cortex in emotion regulation under stress.’ Scientific Reports, 11(1), p. 18225.

Tegelbeckers, J., Kanowski, M., Krauel, K., et al. (2018) ‘Orbitofrontal signaling of future reward is associated with hyperactivity in attention-deficit/hyperactivity disorder.’ The Journal of Neuroscience: The Official Journal of the Society for Neuroscience, 38(30), pp. 6779–6786.

Van der Weel, F.R.R. and Van der Meer, A.L.H. (2024) ‘Handwriting but not typewriting leads to widespread brain connectivity: A high-density EEG study with implications for the classroom.’ Frontiers in Psychology, 14, p. 1219945.

Zhu, Y., Yang, D., Ji, W., et al. (2016) ‘The relationship between neurocircuitry dysfunctions and attention deficit hyperactivity disorder: A review.’ BioMed Research International, 2016, p. 3821579.

1 https://trello.com

Chapter 5

The Parietal and Temporal Lobes

Navigating Space, Sound, and Sensory Awareness

In this chapter

Welcome to Chapter 5! Here, we explore two remarkable collaborators in your brain’s sensory symphony: the parietal and temporal lobes. These regions work behind the scenes to guide how you move through space, interpret sound, and connect with memory and meaning.

The parietal lobe is your internal ‘maps app’, helping you navigate both physical and mental terrain – understanding textures, positioning, and coordination. Think catching a ball, folding laundry, or finding your way through a crowded room. Meanwhile, the temporal lobe is your personal sound engineer, tuning the emotional resonance of speech, music, and memory.

For ADHDers, these lobes often reflect the dynamic interplay of gifts and glitches. Your mental map might misfire, sensory signals can spike or fade, and auditory processing may become a challenge in noisy settings. Yet within these fluctuations lies creative gold. With curiosity and compassionate strategy, these quirks can be transformed into deep sensory awareness, emotional depth, and unique insight.

This chapter offers stories, tools, and practices to help you attune to the rhythms of your sensory and emotional world. You’ll discover how to honour your sensitivities, work with your needs, and move through your days with greater ease and embodied confidence.

Shall we begin?

Figure 5.1: The parietal and temporal lobes

[Long Description]

A colour-labelled brain diagram highlighting the parietal and temporal lobes. The parietal lobe is associated with body awareness, multi-step coordination, and creative problem-solving. The temporal lobe is linked to emotional resonance, co-regulation through soundscapes, and the mental playback of meaningful moments. Labels indicate how these lobes integrate movement, perception, memory, and emotion in daily life.

The parietal and temporal lobes help you feel the world and find your place in it. They’re the brain regions where sensation becomes story, and sound becomes meaning.

The parietal lobe: Mapping your world

The parietal lobe is your brain’s navigator and master organizer, guiding you through the spaces and sensations of daily life. This essential region helps you interpret textures, understand your position relative to objects and people, and coordinate physical tasks like buttoning your shirt or unlocking your letterbox. Acting as your internal mapmaker, it continuously integrates sensory input to keep you grounded and aware of your surroundings (Rolls et al., 2023; Husain and Nachev, 2007).

For us ADHDers, however, this internal navigation system can sometimes feel unpredictable, recalibrating at the most inconvenient moments. Imagine trying to follow directions while your GPS glitches mid-route – losing track of where you are or missing turns can leave you feeling frustrated and overwhelmed. Similarly, multi-step tasks or activities requiring precision, like assembling furniture or navigating a crowded room, might feel disproportionately draining.

Beyond spatial awareness, the parietal lobe also processes sensory information from across the body, including touch, temperature, and pain (Freedman and Ibos, 2018). In ADHD, this processing can be inconsistent. Some days, you might feel highly attuned to subtle sensations – certain fabrics might feel unbearable, or background noise might seem amplified. Other times, you might barely notice these same stimuli, finding them easy to tune out. This sensory variability often increases distractibility, making it harder to filter competing sensations and stay focused (Friedman-Hill et al., 2010).

Quirks of the parietal lobe may sometimes create hurdles, but they also bring fresh perspectives and out-of-the-box thinking. This unique way of processing the world often helps ADHDers notice what others might overlook, sparking creativity and innovation in unexpected ways. However, our ‘ADHD way’ of doing things can also make everyday tasks feel like puzzles with missing pieces. Gaining a deeper understanding of how your brain interprets sensory and spatial information can help you navigate life’s demands with clarity and resourcefulness.

Key anatomical areas of the parietal lobe

The parietal lobe integrates sensory information to help you interpret and navigate the world around you. Here’s a closer look at its key areas and their roles in ADHD.

Figure 5.2: The outer and inner structures of the parietal lobe

[Long Description]

A brain diagram highlighting major areas of the parietal lobe. The somatosensory cortex manages sensory tuning. The superior parietal lobule supports body-in-space awareness, while the inferior parietal lobule aids step-by-step flow and coordination. The precuneus, shown in a midline view, is described as the ‘daydreaming engine’, linking inner reflection with mental imagery.

These areas are where your brain gathers the body’s signals and gently orientates you in space and sequence. This region is home to sensation, integration, and inner knowing. The precuneus, tucked deep between the hemispheres, powers your capacity to reflect, imagine, and dream – making room for moments of pause, perspective, and possibility.

1. Somatosensory cortex: Your brain’s sensory hub

The somatosensory cortex processes physical sensations like touch, temperature, and pain. For us ADHDers, this area can swing between extremes, being hypersensitive one moment and barely responsive the next. You might find yourself irritated by the texture of certain clothes or acutely aware of background noise on some days, while on others, these sensations barely register (Li et al., 2023; Lane and Reynolds, 2019; Grossman and Avital, 2023).

Interestingly, some of us thrive in environments that are rich with sensory input. Where others might feel overwhelmed, we find these experiences grounding and invigorating.

Highlight: What is sensory seeking?

Your brain’s sensory processing quirks might mean you actively seek out intense sensory input – a trait called ‘sensory seeking’. This could manifest as a love for bold flavours, loud music, or activities involving physical sensations like touch or movement. These experiences aren’t just enjoyable, they can help you ground your energy and sharpen your focus, making you feel more ‘alive’.

Anyone can sensory seek, but this behaviour is particularly common in ADHD and autistic neurotypes (Itahashi et al., 2020). Studies reveal a strong overlap, with 50–70% of autistic individuals also having ADHD (Hours et al., 2022). In such cases, the brain’s sensory centres might not fully register typical stimuli, which fuels the desire for richer, more varied input. Let’s see how this plays out in Nico’s story.

Nico’s sensory overdrive

Nico thrives in environments brimming with stimulation. After a long shift in a kitchen full of clanging pots, sizzling food, and spicy aromas, he unwinds by heading to his favourite nightclub. There, the bass of techno music reverberates through his body as pulsing lights sync with the beat. Later, he grabs spicy street food to reignite his energy, leaving him recharged and alive.

But Nico’s sensory-seeking tendencies don’t stop there. He also gravitates towards other intense sensory experiences, including occasional recreational drug use and adventurous sexual encounters. While these behaviours might not resonate with everyone, they’re worth acknowledging without judgement, particularly because research shows that ADHDers are more likely to be drawn to heightened stimulation, as it helps balance our internal world (Nigg, 2013).

For Nico, sensory-rich environments bring clarity and focus, offering a refuge from the flatness he sometimes feels without them. His story highlights the broad spectrum of sensory needs in ADHD, where your preferences might range from enjoying noisy environments to finding comfort in noise-cancelling headphones. Your sensory profile is valid, whatever it might look like. Embracing this diversity with compassion helps you celebrate the unique ways your brain seeks self-expression and fulfilment.

Reflective pause: Understanding your sensory needs

Take a slow breath and tune in to your body. What textures, sounds, or spaces are around you right now – and how does your nervous system respond?

Now, gently explore:

- Do you feel more focused with background music, or does silence give your mind room to settle?

- Would a weighted blanket, soft lighting, or specific scents bring more ease into your space?

- How do you react in crowds versus calm environments? What sensations arise?

As you reflect, let your body speak too. Notice any shifts in tension or comfort. Scribble down your observations without needing to make sense of them just yet. These small sensory clues can be powerful guides in shaping a world that meets you where you are.

What does this mean for you?

Your sensory world is personal, textured, alive – and it doesn’t have to make sense to anyone else. Whether your body leans towards the hum of busy cafes or seeks sanctuary in softness and silence, what matters is that you listen. Your preferences are clues to honour rather than quirks for you to fix.

Learning to listen to these cues – how your skin responds to fabric, how your ears flinch or attune to sound, how your system lights up or wilts – can help you create environments that support, rather than strain, your nervous system.

And it doesn’t need to be complicated. Here are some gentle, body-aware ways to work with your somatosensory cortex:

- Curate your soundscape: Let music meet you where you are. Upbeat tracks might fuel a creative sprint; soft ambient tones might invite your mind to settle. Research shows music activates networks across the brain – sensory, motor, memory, and mood (Zaatar et al., 2023). So, if you’ve ever worried that listening to music while working is a distraction or indulgence, consider this: it’s neuro-supportive rhythm… It’s a way of tuning your brain into coherence.

- Filter what doesn’t serve: Noise-cancelling headphones can create a cocoon when the world feels too loud. Use them to carve out focus or soothe an overstimulated mind (Jafari et al., 2019).

- Ground through texture: Weighted blankets, textured cushions, or even a smooth pebble in your pocket can offer your body a focal point. Emerging evidence suggests these anchors help regulate overstimulation and invite calm (Yu et al., 2024).

- Let scent anchor you: Crush fresh herbs, light a favourite candle, or simply inhale the crisp morning air. Scents like rosemary have been shown to boost memory (Nematolahi et al., 2018), but more than that, they can bring you back to your body, your breath, this moment.

- Treat it like a living experiment: What soothes you today might change tomorrow. Your needs shift with context, cycles, and seasons. That’s not inconsistency – it’s intelligence.

You don’t need to earn comfort or justify preferences. Your sensory rhythms are part of what make you you – curious, creative, and attuned in ways the world is only just beginning to understand.

2. Superior parietal lobule: Navigating spatial awareness

The superior parietal lobule (SPL) is your brain’s internal compass, helping you track your body in space and maintain focus on physical surroundings. For ADHDers, this spatial mapping system can sometimes feel a little glitchy, turning a crowded train station or a cluttered workspace into a full-body overwhelm (Wolf et al., 2009).

If you’ve ever felt ‘in the way’ without knowing why, or found parking an exhausting puzzle, you’re not alone. The SPL might struggle to filter visual input fast enough, making movement feel more effortful, or attention more scattered in busy environments (Luo et al., 2019).

Mind-body pause for spatial clarity

Pause for a moment. Sense your body in the space you’re in.

Where are your feet touching the floor?

Let your eyes wander gently around the room – notice corners, edges, soft shapes.

Is there a landmark that helps you feel oriented? A colour, a light source, a familiar texture?

This isn’t just about direction – it’s about safety. Let your breath settle into that knowing.

Practical tips for real life

- Clear the path: Open spaces can help your nervous system breathe. Whether it’s your desk or kitchen, decluttering creates literal and cognitive room to move.

- Landmark your environment: Choose visual anchors – like a bright doorway or a specific scent – to help your body orient itself and feel safe in space.

- Pre-map the stressors: If parking brings dread, seek out familiar spots or quieter times to build ease. Your body learns through felt safety.

3. Inferior parietal lobule: Tackling multi-step tasks

The inferior parietal lobule (IPL) bridges sensory input with action, enabling you to complete multi-step processes like reading, writing, or solving problems. When the IPL struggles to engage – as it often does with ADHD – sequential tasks, such as following a recipe or finishing a project, can feel like wading through fog, especially if the task doesn’t light your brain up with interest (Hale et al., 2014).

Mind-body pause for sequencing ease

If you’re facing a task that feels like a tangled thread, pause for a moment. Notice how your body holds the overwhelm – tight shoulders? shallow breath?

Now, take one slow inhale… and an even slower exhale.

Ask yourself: What’s the very next step, not the whole staircase?

Let your breath mark the rhythm of each stage. This isn’t about rushing. It’s about letting your nervous system set the pace for what comes next.

Practical tips for real life

- Break it down: Write out each step of a task, using a checklist or sticky notes to make the sequence visible. Tackle one step at a time and celebrate small wins as you go.

- Set up visual guides: Colour-code instructions or use task boards for projects. This provides structure and reduces overwhelm.

- Use timers: If a task feels tedious, set a timer for short bursts of focus. Knowing there’s a break ahead can help you stay engaged.

4. Precuneus: Channelling creativity through daydreaming

The precuneus plays a leading role in self-reflection, imagination, and mental imagery – often a lot more active in ADHD brains than in neurotypical ones (Bozhilova et al., 2018). It’s part of what fuels those vibrant inner worlds and spontaneous insights of yours, but it can also pull your attention away from the present moment (Putra et al., 2023). Brain imaging studies even show that the precuneus and cingulate cortex connect a little differently in adults with ADHD, which helps explain this pull toward drifting thoughts (Castellanos et al., 2008).

So, if you’ve ever found yourself halfway through a sentence – or a conversation – and suddenly realized your mind has wandered, you’ve likely felt the precuneus in motion.

Mind-body pause for gentle return

Close your eyes for a few seconds, if that feels safe.

Notice where your attention is.

Without judgement, gently guide it back to your body – your breath, your hands, the weight of your shoulders.

Let this be a soft landing, not a snapping back. The daydream can wait; you’re home, for now.

Practical tips for real life

- Capture the spark: Keep a notebook or voice memo app handy to catch fleeting thoughts before they drift away. These aren’t distractions – they’re creative seedlings.

- Tether to sensation: If you notice you’re drifting, return through the senses – feel your feet on the ground, your spine against the chair, the air on your skin.

- Make space for wandering: Create intentional time for mental meandering. A ‘daydream zone’ invites your precuneus to explore without derailing your day.

A kind reminder

Progress isn’t a straight line – it’s a rhythm, and yours may dance to a different beat.

Each time you work with your parietal lobe – by clearing space, breaking things down, or pausing to reorientate – you’re nurturing a gentler kind of mastery.

Even the smallest shift counts. A labelled drawer. A post-it note. A single breath before beginning. These aren’t just tasks, they’re gestures of self-trust.

Honour your pace. Celebrate the tiny wins. They’re not detours – they’re the path.

The temporal lobe: The soundtrack of your life

The temporal lobe is your brain’s sound engineer and librarian, curating a rich collection of auditory experiences and memories. This region is vital for understanding language, recognizing sounds, and storing memories, whether it’s the melody of your favourite song or the familiar voice of a loved one. Think of it as the brain’s recording studio, capturing and organizing the soundtrack of your life (Kumar et al., 2021).

For us ADHDers, the temporal lobe sometimes remixes tracks in unpredictable ways. Differences in how this area processes auditory information can make listening, following directions, or recalling details more challenging. Imagine trying to replay a song in your mind, only to discover that some notes are missing or out of tune. This ‘mental playback glitch’ is why written instructions can be a lifesaver. They provide a reliable backup when auditory processing feels off. If only I’d realized this sooner! Written reminders could have saved me countless dramas over the years!

Beyond sound and memory, the temporal lobe plays a central role in emotional processing. One piece of music can transport you across time, stirring joy, longing, or full-body tears. (For me, it’s Renaissance choral – instant waterworks.) This sensitivity adds depth to life but can also derail focus. A dripping tap or distant chatter might tug at your attention with unexpected force. The good news is that tools like curated playlists, mindful listening, and written supports can help you tune this part of your brain – amplifying the beauty while softening the chaos.

Key anatomical areas of the temporal lobe

The temporal lobe is essential for processing auditory information, memory, and language comprehension. Let’s now look at some of its key areas and how they relate to ADHD.

Figure 5.3: Key structures in the temporal lobe

[Long Description]

A brain diagram highlighting key structures in the temporal lobe. The primary and secondary auditory cortices handle sound detection and processing. Wernicke’s area is where language becomes meaningful. The hippocampus links memories, and the amygdala generates emotional signals. Together, these structures connect sound, language, memory, and emotion.

The temporal lobe is a layered symphony of perception and meaning. On the outside, sound becomes story – interpreted through auditory cortices and language areas. On the inside, emotion, memory, and scent converge: the amygdala and hippocampus hold the shape of your past. Together, they form a circuitry of sensing, feeling, and remembering.

1. Primary auditory cortex: Your brain’s sound filter

The primary auditory cortex handles sounds, including speech and music, translating them into meaningful information (Toader et al., 2023; Hamilton et al., 2021). For ADHDers, this area can be either hyperactive or underactive, leading to heightened sensitivity to sound or difficulties processing auditory input (Seither-Preisler et al., 2014). Adult studies also show structural and functional differences in the auditory cortex (Serrallach et al., 2022). In simple terms, this means the ‘hearing centre’ of the brain can be wired or activated a little differently in ADHDers, which helps explain why sounds sometimes feel extra intense or harder to filter.

Some of us might even experience misophonia, an intense emotional reaction – often anger or frustration – to certain everyday sounds that others might easily ignore (Abramovitch et al., 2024). These sounds might include sniffling, throat clearing, chewing, pen clicking, or ticking clocks. On the other hand, some ADHDers experience hyperacusis, where ordinary noises – like traffic, background chatter, or rustling paper – seem unusually loud or even painful. Studies reveal that children with ADHD are more likely to experience hyperacusis, which can make navigating noisy environments particularly challenging (Ralli et al., 2020).

Are you easily moved by music?

Music has a unique way of stirring the soul, particularly for ADHDers. Dopamine, the neurotransmitter often linked to ADHD, plays a significant role in this. When a piece of music resonates, it activates the brain’s pleasure circuits, amplifying the emotional experience (Ferreri et al., 2019).

For me, certain tracks bypass my usual mental filters entirely, speaking directly to my emotions. My primary auditory cortex picks up every nuance, leaving me moved to tears – not from sadness, but from awe at the beauty of sound. Moments like these remind me how our ADHD brains experience the world so vividly.

Curious to know more? I hope you are, because Chapter 7 is all about dopamine and its connection with reward and pleasure. And if you’d like to jump straight into a more spiritual angle on music, you’ll find that in Chapter 12.

Reflective pause: Tuning into your soundtrack

Take a breath and let your ears wander – what sounds are present in your space right now? Notice the layers: the hum of a fridge, a bird outside, the rustle of fabric. No need to judge – just listen.

Now reflect on the following:

- What kinds of sound lift your energy? What softens it?

- Are there textures of sound – like low bass or soft strings – that feel nourishing or overstimulating?

- When do you feel most attuned to music, and when does noise pull you off-centre?

Jot down what you notice. Your auditory landscape is deeply personal – a felt rhythm that shapes focus, memory, and mood. There’s no right mix, only the one that helps your nervous system settle and sing.

A gentle note as we move forward

Like any symphony, some instruments take centre stage, while others play softer, supporting roles – still vital, but more subtle in their presence. The next few brain regions we’ll visit may appear in shorter form, not because they matter less, but because their influence will echo more fully in later chapters.

Think of these as recurring themes that weave through your emotional memory, your language, your sense of self. We’ll touch on them lightly here, planting seeds of recognition that will bloom as our journey deepens.

2. Wernicke’s area: Understanding language

Wernicke’s area is critical for language comprehension. For ADHDers, challenges in this region can make understanding spoken language – particularly in noisy settings – difficult (Zhan et al., 2024). This may explain why written instructions feel more accessible than verbal ones, offering clarity without the additional auditory load.

3. Hippocampus: Storing and recalling memories

The hippocampus is your brain’s memory hub, responsible for forming and retrieving information (Lisman et al., 2017). In ADHD, this area’s inconsistent functioning can make retaining details or recalling facts a struggle, often impacting daily tasks and learning.

4. Amygdala: Navigating emotional responses

The amygdala, part of the limbic system, plays a vital role in emotional processing and memory. In ADHD, this area often heightens emotional responses, making regulation more challenging (Broome et al., 2015). This hyper-responsiveness ties closely to the stress response, a topic explored further in Chapters 7 and 8.

Practical tips for real life: Supporting your temporal lobe

Your temporal lobe is an orchestra of sound, memory, and feeling. These tips can help you tune your environment – and your strategies – to its natural rhythm:

- Primary auditory cortex

- Pay attention to how different sounds land in your body. Does background noise drain you, or energize you?

- Curate playlists to support your state – upbeat for focus, ambient for grounding. Let music be a co-regulator.

- Wernicke’s area and hippocampus

- Jot things down. Whether it’s a quick note or a colour-coded visual, writing supports both understanding and memory.

- Try tools like Otter or Fathom for automatic transcripts during meetings – you don’t have to hold it all in your head.

- Amygdala

- When emotions surge, return to your senses: five sounds, one deep breath, the feel of your feet on the floor.

- Let emotion pause before action. Even a few seconds can soften reactivity and invite clarity.

These aren’t rules – they’re invitations. Try what feels supportive, adapt what doesn’t, and remember: your brain’s rhythm is allowed to be different.

Kaiya’s emotional resonance

As a graphic designer, Kaiya finds her creativity is deeply shaped by sound. When starting a new project, she selects music that mirrors the mood she wants to convey. For the first couple of minutes, she lets herself be immersed in the tone, rhythm, and emotional quality of the music, as if they are part of the piece she’s developing, so she effectively tunes into the melody to carry its energy into her work. Her hippocampus and amygdala connect this auditory input to memories and emotions, which allows Kaiya to transform her art into deeply personal and resonant examples of self-expression.

Want to try Kaiya’s ‘tune in’ technique?

Whether you’re listening to music, in conversation, or simply absorbing the world around you, pause for a moment to truly focus on each sound. If your mind begins to wander, try gently pressing your thumb and index finger together or anchoring yourself by feeling your feet on the ground. Closing your eyes can also help. These small gestures help you stay grounded, letting you establish a deeper connection with what you’re hearing, just as Kaiya does, using sound to infuse meaning into her designs. Personally, I find this technique particularly helpful for mindful listening, keeping me present during conversations and reducing the chances of me zoning out.

What does this mean for you?

Your temporal lobe is like a sensitive receiver – translating sound into memory, emotion, and meaning. For ADHDers, this attunement can be both a gift and a challenge: a source of depth, connection, and creative fire, but also a gateway to distraction or overwhelm.

Kaiya’s story shows us that with a little intention, sound can become a tuning fork – helping you ground, create, and come home to yourself.

So, what feels supportive for you?

- Maybe it’s a playlist that shifts your mood or a soft soundscape that calms your mind.

- Maybe it’s writing things down so your memory has something steady to lean on.

- Or maybe it’s anchoring in your body when sound stirs emotion – feet on the ground, breath in your belly.

Whatever you choose, let it come from care, not correction. You don’t need to fix how your brain works – only listen to what it’s asking for.

Each small adjustment – each pause, each playlist, each scribbled note – is a quiet act of self-trust. A way of saying: I hear you. And that is enough.

In a nutshell: Navigating space, sound, and sensory awareness

Your parietal and temporal lobes are backstage magicians, quietly coordinating how you move, feel, listen, and remember. In ADHD, these regions might stir extra sensitivity or spatial scatter, but they also unlock creative depth and emotional texture.

- The parietal lobe helps you map your world – processing touch, movement, and spatial orientation. When it feels erratic, simple tools like visual anchors, open space, or sensory grounding can help you feel more at home in your surroundings.

- The somatosensory cortex fluctuates between hyper- and hypo-sensitivity, shaping how you experience temperature, texture, or noise. Honouring these shifts allows you to adapt your environment to your nervous system’s needs.

- The precuneus feeds your imagination, fuelling daydreams and introspection. Structured ‘drift time’ can turn this into a wellspring of creativity rather than distraction.

- The temporal lobe tunes your connection to sound, language, and memory. When things feel fuzzy or too loud, written notes, curated playlists, or quiet pauses can bring clarity and calm.

- The amygdala amplifies emotional resonance – both joy and overwhelm. Learning to ground amid these waves gives you space to respond rather than react.

If you only remember one thing from this chapter: your brain speaks in sensation. Learning its rhythm – its texture, tempo, and tone – isn’t self-indulgent. It’s self-trust.

Reflections and the path that grows from within

Your parietal and temporal lobes aren’t just anatomical features – they’re storytellers, shaping how you move through space, attune to sound, and carry memory through your body. From sensing the world’s textures to echoing its emotional rhythms, these regions reveal the intricate interplay of your ADHD brain’s quirks, gifts, and sensitivities.

Thriving with ADHD isn’t about mastering perfection – it’s about learning your own tempo. It’s the grace of creative brilliance and the quiet strength of small, grounded victories. It’s the feeling of coming home to your own rhythm, even when the world moves to a different beat.

In the next chapter, we’ll zoom out. If the parietal and temporal lobes are solo instruments, we’re about to meet the ensemble – the neural circuits that harmonize thought, motivation, movement, and mood. You’ll begin to see your brain not as scattered parts, but as a deeply woven network, alive with pattern and possibility.

Let’s step forward gently – with curiosity, openness, and perhaps a hand on the heart. This next part is where it all starts to connect.

References

Abramovitch, A., Herrera, T.A., and Etherton, J.L. (2024) ‘A neuropsychological study of misophonia.’ Journal of Behavior Therapy and Experimental Psychiatry, 82, p. 101897.

Bozhilova, N.S., Michelini, G., Kuntsi, J., and Asherson, P. (2018) ‘Mind wandering perspective on attention-deficit/hyperactivity disorder.’ Neuroscience and Biobehavioral Reviews, 92, pp. 464–476.

Broome, M.R., He, Z., Iftikhar, M., Eyden, J., and Marwaha, S. (2015) ‘Neurobiological and behavioural studies of affective instability in clinical populations: A systematic review.’ Neuroscience and Biobehavioral Reviews, 51, pp. 243–254. https://doi.org/10.1016/j.neubiorev.2015.01.021

Castellanos, F.X., Margulies, D.S., Kelly, C., et al. (2008) ‘Cingulate-precuneus interactions: A new locus of dysfunction in adult attention-deficit/hyperactivity disorder.’ Biological Psychiatry, 63(3), pp. 332–337.

Ferreri, L., Mas-Herrero, E., Zatorre, R.J., et al. (2019) ‘Dopamine modulates the reward experiences elicited by music.’ Proceedings of the National Academy of Sciences of the United States of America, 116(9), pp. 3793–3798.

Freedman, D.J. and Ibos, G. (2018) ‘An integrative framework for sensory, motor, and cognitive functions of the posterior parietal cortex.’ Neuron, 97(6), pp. 1219–1234.

Friedman-Hill, S.R., Wagman, M.R., Gex, S.E., et al. (2010) ‘What does distractibility in ADHD reveal about mechanisms for top-down attentional control?’ Cognition, 115(1), pp. 93–103.

Grossman, A. and Avital, A. (2023) ‘Emotional and sensory dysregulation as a possible missing link in attention deficit hyperactivity disorder: A review.’ Frontiers in Behavioral Neuroscience, 17, p. 1118937.

Hale, T.S., Kane, A.M., Tung, K.L., et al. (2014) ‘Abnormal parietal brain function in ADHD: Replication and extension of previous EEG beta asymmetry findings.’ Frontiers in Psychiatry, 5, p. 87.

Hamilton, L.S., Oganian, Y., Hall, J., and Chang, E.F. (2021) ‘Parallel and distributed encoding of speech across human auditory cortex.’ Cell, 184(18), pp. 4626–4639.e13.

Hours, C., Recasens, C., and Baleyte, J.M. (2022) ‘ASD and ADHD comorbidity: What are we talking about?’ Frontiers in Psychiatry, 13, p. 837424.

Husain, M. and Nachev, P. (2007) ‘Space and the parietal cortex.’ Trends in Cognitive Sciences, 11(1), pp. 30–36.

Itahashi, T., Fujino, J., Sato, T., et al. (2020) ‘Neural correlates of shared sensory symptoms in autism and attention-deficit/hyperactivity disorder.’ Brain Communications, 2(2), p. fcaa186.

Jafari, M.J., Khosrowabadi, R., Khodakarim, S., and Mohammadian, F. (2019) ‘The effect of noise exposure on cognitive performance and brain activity patterns.’ Open Access Macedonian Journal of Medical Sciences, 7(17), pp. 2924–2931.

Kumar, S., Gander, P.E., Berger, J.I., et al. (2021) ‘Oscillatory correlates of auditory working memory examined with human electrocorticography.’ Neuropsychologia, 150, p. 107691.

Lane, S.J. and Reynolds, S. (2019) ‘Sensory over-responsivity as an added dimension in ADHD.’ Frontiers in Integrative Neuroscience, 13, p. 40.

Li, J., Wang, W., Cheng, J., et al. (2023) ‘Relationships between sensory integration and the core symptoms of attention-deficit/hyperactivity disorder: The mediating effect of executive function.’ European Child & Adolescent Psychiatry, 32(11), pp. 2235–2246.

Lisman, J., Buzsáki, G., Eichenbaum, H., et al. (2017) ‘Viewpoints: How the hippocampus contributes to memory, navigation and cognition.’ Nature Neuroscience, 20(11), pp. 1434–1447.

Luo, X., Guo, J., Liu, L., et al. (2019) ‘The neural correlations of spatial attention and working memory deficits in adults with ADHD.’ NeuroImage: Clinical, 22, p. 101728.

Nematolahi, P., Mehrabani, M., Karami-Mohajeri, S., and Dabaghzadeh, F. (2018) ‘Effects of Rosmarinus officinalis L. on memory performance, anxiety, depression, and sleep quality in university students: A randomized clinical trial.’ Complementary Therapies in Clinical Practice, 30, pp. 24–28.

Nigg, J.T. (2013) ‘Attention-deficit/hyperactivity disorder and adverse health outcomes.’ Clinical Psychology Review, 33(2), pp. 215–228.

Putra, H.A., Park, K., Oba, H., and Yamashita, F. (2023) ‘Adult attention-deficit/hyperactivity disorder traits in healthy adults associated with brain volumetric data identify precuneus involvement in traffic crashes.’ Scientific Reports, 13(1), p. 22466.

Ralli, M., Romani, M., Zodda, A., et al. (2020) ‘Hyperacusis in children with attention deficit hyperactivity disorder: A preliminary study.’ International Journal of Environmental Research and Public Health, 17(9), p. 3045.

Rolls, E.T., Deco, G., Huang, C.C., and Feng, J. (2023) ‘The human posterior parietal cortex: Effective connectome, and its relation to function.’ Cerebral Cortex, 33(6), pp. 3142–3170.

Seither-Preisler, A., Parncutt, R., and Schneider, P. (2014) ‘Size and synchronization of auditory cortex promotes musical, literacy, and attentional skills in children.’ The Journal of Neuroscience, 34(33), pp. 10937–10949.

Serrallach, B.L., Groß, C., Christiner, M., et al. (2022) ‘Neuromorphological and neurofunctional correlates of ADHD and ADD in the auditory cortex of adults.’ Frontiers in Neuroscience, 16, p. 850529.

Toader, C., Tataru, C.P., Florian, I.A., et al. (2023) ‘Cognitive crescendo: How music shapes the brain’s structure and function.’ Brain Sciences, 13(10), p. 1390.

Wolf, R.C., Plichta, M.M., Sambataro, F., et al. (2009) ‘Regional brain activation changes and abnormal functional connectivity of the ventrolateral prefrontal cortex during working memory processing in adults with attention-deficit/hyperactivity disorder.’ Human Brain Mapping, 30(7), pp. 2252–2266.

Yu, J., Yang, Z., Sun, S., et al. (2024) ‘The effect of weighted blankets on sleep and related disorders: A brief review.’ Frontiers in Psychiatry, 15, p. 1333015.

Zaatar, M.T., Alhakim, K., Enayeh, M., and Tamer, R. (2023) ‘The transformative power of music: Insights into neuroplasticity, health, and disease.’ Brain, Behavior, and Immunity – Health, 35, p. 100716.

Zhan, L., Gao, Y., Huang, L., et al. (2024) ‘Brain functional connectivity alterations of Wernicke’s area in individuals with autism spectrum conditions in multi-frequency bands: A mega-analysis.’ Heliyon, 10(4), p. e26198.

Chapter 6

ADHD Brain Teamwork

The Occipital Lobe, Brainstem, and Cerebellum

In this chapter

Welcome to Chapter 6! This chapter explores the incredible systems within your ADHD brain that work together to shape how you think, feel, and interact with the world. In earlier chapters, we examined brain regions central to attention, impulsivity, and emotional regulation. Now, we’ll focus on the connections between them, because no part of the brain operates in isolation. Think of it as an orchestra, where every instrument plays a role in the symphony of thought, emotion, and action.

You’ll explore how networks for memory, motivation, imagination, and self-awareness work together to shape your ADHD experience. These interwoven systems reveal how your brain constantly balances creativity, adaptability, and challenge.

I like to think of this chapter as an opportunity to view your ADHD brain as something greater than the sum of its parts. These connections are part of what make you dynamic and capable, not just reactive or scattered. It’s a chance to appreciate the harmony beneath the noise – to see how your brain, in all its complexity, is already working with you, and how every connection tells a story. Are you ready to listen in?

The occipital lobe: Your brain’s visual storyteller

The occipital lobe, nestled at the back of your head, acts as your brain’s ‘visual centre’. Imagine it as a camera with highly sophisticated processors that transform every image your eyes capture into meaningful information. For the ADHD brain, this visual processing can feel amplified – like a lens constantly zooming in on peripheral details. This can make it harder to focus on a single target. This heightened awareness of subtle changes in the environment can spark creativity and insight, but it also means busy settings may quickly become overstimulating (Ahrendts et al., 2011; Soman et al., 2023).

Research also suggests that ADHD brains often show subtle differences in how the two hemispheres of the brain share tasks – a kind of ‘left–right imbalance’ that can affect both structure and function (He et al., 2022; Ocklenburg et al., 2024). In everyday life, this might look like being great at spotting tiny details but missing the bigger picture, or finding it tricky to judge where your body is in space, like bumping into doorframes or misjudging the edge of a table.

Figure 6.1: The occipital lobe, brainstem, and cerebellum

[Long Description]

A brain diagram highlighting the occipital lobe, brainstem, and cerebellum. The occipital lobe supports visual processing, pattern recognition, and mental imagery. The brainstem regulates arousal, controls the fight-or-flight response, and manages autonomic functions. The cerebellum governs coordination, rhythm, and timing, ensuring smooth physical and cognitive performance.

The occipital lobe, brainstem, and cerebellum are the back-brain regions that hold the rhythms beneath awareness – where sight becomes imagination, regulation hums quietly in the background, and habits are embodied through movement and emotion. They’re not just support structures, but quiet co-authors of your lived experience.

The visual cortex and the visual association areas

The occipital lobe is your brain’s visual storyteller – processing and interpreting everything you see. Like an artist layering a canvas, the visual cortex builds perception step by step – starting with simple shapes, then adding depth, contrast, and movement. Surrounding visual association areas help weave those elements into meaning, creating a picture your mind can understand (Miyashita, 1995). For us ADHDers, this sensitivity can be a double-edged gift, as we may spot patterns others miss, yet struggle to filter out irrelevant detail in busy or overstimulating environments (Stevens et al., 2012).

Some medications can help refine this balance, supporting your brain in filtering what matters most (Guo et al., 2023). Nutrition plays a role too – supplements like fish oils may support visual processing and sustained attention (Sherzai et al., 2022). You’ll learn more about that in Parts 3 and 4.

But here’s where it gets more interesting: the occipital lobe is in constant conversation with other brain regions. Its close partnership with the prefrontal cortex (PFC) – your executive command centre – helps manage attention, priorities, and distraction (Brennan and Arnsten, 2008). The brainstem supports this by keeping your visual system alert to sudden changes, while the cerebellum integrates what you see with how you move (Chu et al., 2021). It’s a beautifully choreographed system of visual perception, coordination, and focus.

For those of us with ADHD, though, this rich interconnection can also amplify overwhelm. A flicker in the corner of your eye, a sudden shift in light – these details might hijack your attention more easily than you’d like. Knowing how this network operates can help you shape your environment in ways that honour your sensitivity rather than fight it.

Reflective pause: Visual cues

What do your eyes notice first in a room?

Colour, movement, texture, light?

Let those be clues to how your brain makes meaning.

Figure 6.2: Primary visual and visual association cortex

[Long Description]

A brain diagram highlighting the visual cortex. The primary visual cortex processes raw data such as edges, contrast, and orientation, performing initial visual sorting as we begin to see. The visual association cortex interprets these inputs, adding context from memory, imagination, and emotion, creating meaningful perception. Together, they turn raw vision into recognized and interpreted experience.

Vision begins in fragments – light, shadow, contrast – gathered in the primary visual cortex. But it’s in the association areas where those fragments find form: shaped by memory, coloured by emotion, and woven into meaning. This is how you see not just what’s there, but what it means to you, in the context of your felt, lived experience.

What this means for you

If you’re someone who notices the flicker of a candle before the conversation in front of you, or gets pulled by the clutter on a desk more than the task at hand – you’re not scattered. You’re attuned. This dynamic teamwork between your occipital lobe, prefrontal cortex, brainstem, and cerebellum makes your visual world vivid, alive, and, yes… sometimes overwhelming.

This isn’t your fault. It’s a feature of your brain’s design – a sensitivity that fuels creativity, quick thinking, and visual brilliance. The key is learning how to shape your environment and pace to cherish this sensitivity rather than overstretch it.

Practical tips for the real world

- Simplify the scene: Reduce visual clutter where you work or rest. Open space can be a balm for a hyper-attuned visual system.

- Centre your gaze: When your attention scatters, gently anchor it to one object – maybe a candle flame, a plant, or even your own hands – for 30 seconds. This tiny act of visual mindfulness can offer relief.

- Soften the light: Experiment with natural lighting, warm lamps, or screen filters to find what helps your nervous system settle. Chapter 7 dives deeper into how light shapes brain chemistry.

- Use your eyes to organize: Colour-coded calendars, visual task boards, and sticky notes can help you harness your visual gifts to bring clarity and structure.

- Filter with kindness: Try blue-light-blocking glasses, tinted lenses, or ‘night mode’ settings on your devices if screen brightness wears you down. Small tweaks can make a big difference.

A kind reminder

Your eye for detail is not a distraction – it’s a gift.

Nurture it, protect it, and let it guide you home.

Mind-body pause for visual overload

Close your eyes for just a moment.

Let the visual noise fall away.

Feel the weight of your body – your feet on the floor, your back supported.

Let your breath soften the edges of your inner world.

When you open your eyes again, let them land gently on one familiar, soothing object. Stay with it.

Let your nervous system exhale.

A dynamic web of connection: The brainstem, cerebellum, and beyond

At the back of your brain, the occipital lobe connects with the brainstem and cerebellum, forming a powerful three-way junction. Together, they influence how you respond not just to what you see, but to how you feel, move, and focus.

The brainstem, shaped like a slender stalk, is your body’s built-in alert system. It connects your brain to your spine and keeps essential functions like heartbeat, breath, and sleep ticking along (Basinger and Hogg, 2024). Serotonin plays a big role here too, acting like a steadying hand on the shoulder, a quiet presence that helps regulate mood, sleep, and many of these basic rhythms (Bakshi and Tadi, 2024). In ADHD, this system is often on high alert – ready to respond to any change. While this sharp responsiveness can be a strength, it can also tip into sensory fatigue.

The cerebellum, traditionally known for movement and balance, plays a much wider role. It partners with the basal ganglia, a network of grey matter that helps you initiate action, form habits, and manage emotions. These two regions are key to adaptability: they help you switch gears, stay regulated, and bring rhythm to your day. Differences in the cerebellum’s wiring have even been linked to sensory processing challenges and attention difficulties, which many ADHDers will instantly recognize, for example feeling thrown off by background noise in a meeting, or struggling to focus when the texture of clothing feels scratchy (Narayan et al., 2021).

Meanwhile, the thalamus sits deep in the brain like a central train station, sorting sensory information – sight, sound, touch – and directing it where it needs to go. For example, a sudden bright light is processed through the brainstem, routed by the thalamus, and interpreted by your visual cortex.

The insula, tucked between the frontal and temporal lobes, is the inner translator between body and brain. It helps you notice hunger, thirst, or tension in your belly – a process called interoception (Namkung et al., 2017) that you’ll learn about in Chapter 12. The insula works closely with the pons – a brainstem hub that helps connect breath and heartbeat with the rest of the brain – and with the cerebellum. Together, they link breathing with stress and help your brain sense whether an experience feels safe, rewarding, or uncomfortable. From there, the prefrontal cortex steps in to decide what to do next.

Together, these regions form a beautifully sophisticated system. They’re constantly updating one another, weaving emotion, movement, attention, and internal signals into a living, breathing response to your world.

What this means for you

Your ADHD brain isn’t scattered, it’s symphonic. These systems don’t just react; they adapt, creating a brain that’s highly responsive, deeply sensitive, and brilliantly capable of reinvention.

When you feel easily startled, restless, or emotionally flooded, it’s not because you’re broken. It’s because this whole network is working hard to keep up with your surroundings and inner world. That sensitivity is part of your intelligence. And once you understand it, you can begin to support it – with breath, with space, with rhythm. And there’s solid science to back this up. Even a few minutes of simple breathing practices can lift your mood and take the edge off stress (Balban et al., 2023). Slow, steady breaths – like diaphragmatic or ‘belly’ breathing – can ease body tension and soften anxious thoughts (Hopper et al., 2019; Zaccaro et al., 2018).

Figure 6.3: Brain networks: ADHD brain teamwork at play

[Long Description]

A brain diagram illustrating key networks linked to ADHD. The insula supports interoception, or awareness of internal states. The brainstem regulates arousal. The cerebellum contributes to embodied regulation. The basal ganglia guide action, habits, and emotions. The thalamus routes sensory information. Together, these structures highlight how ADHD involves teamwork between sensory, emotional, and regulatory systems.

The cerebellum, brainstem, thalamus, basal ganglia, and insula are the key players in your ADHD brain’s behind-the-scenes teamwork. These structures don’t just support attention, they choreograph movement, emotion, rhythm, and internal awareness. Together, they form a dynamic web that keeps you responsive, adaptable, and attuned. Not scattered, but symphonic.

Mind-body pause: A letter to your brain

- Place your hand gently over your heart or belly. Take a breath.

- Now think of one way your ADHD brain has helped you today – maybe it noticed something beautiful, or made a quick pivot, or stayed curious.

- Jot it down. Or simply whisper it.

- Now, think of one challenge. One moment of friction or overwhelm. Imagine a friend telling you they went through that. What would you say to them?

- Offer those same words to yourself.

This is how we build trust with our brains – through attention, kindness, and a little daily grace.

Rosa’s approach to visual sensitivity

Rosa Delgado, a 26-year-old photographer, finds beauty in chaotic environments. Her ADHD heightens her awareness of visual details, fuelling creativity while sometimes leading to sensory overload.

To manage this, Rosa uses red-tinted ambient transitional prism lenses to soften light and reduce strain in crowded workplaces. Emerging research supports the idea that tinted lenses can enhance attentional focus (Schilling et al., 2019). Rosa also structures her creative process into 15-minute bursts with mindful pauses, helping her recharge and stay grounded. Her journal reflects how these breaks create ‘calm in the space between her thoughts’ – a reminder that small adjustments can make a big difference.

Rosa’s story highlights the power of tailoring strategies to your needs. Experimenting with tools and honouring your sensory boundaries is a profound act of self-compassion.

Body pause: Meeting sensory overload with grace

When the world floods in – bright lights, sharp sounds, too many colours or textures all at once – your nervous system can feel like it’s on the brink of overflow. This isn’t a flaw. It’s your body speaking in the language it knows best: sensation.

Try this gentle reset, especially when sensory input feels too much:

1. Name what’s here

Look around or recall a recent moment of overwhelm. Rather than labelling it ‘too much’, describe it as if you’re sketching a scene. ‘The light was jagged. The colours pulsed. The air buzzed with voices.’ Noticing without judgement can soften the edges of experience.

2. Return to anchor

Find a place in your body that feels solid – your feet on the ground, your back against a chair, the steady rise of your breath. Inhale slowly for a count of four. Hold for two. Exhale gently for six. Repeat three times. With each breath, imagine your nervous system exhaling too.

3. Reframe sensitivity as intelligence

Your brain is wired to notice – intensely, exquisitely. That sensitivity is the same system that helps you create beauty, tune into emotion, and respond to subtlety. You don’t have to like every sensation. But you can honour what it’s teaching you.

Let this pause be a soft practice in radical acceptance – a moment where your sensory system isn’t just managed but met with kindness. With breath, awareness, and a little room to just be, you’re already restoring balance.

In a nutshell: The occipital lobe, brainstem, and cerebellum

The occipital lobe, brainstem, cerebellum, and insula form a beautifully interwoven network – shaping how you see, sense, and respond to the world around you. For ADHDers, this system can amplify sensitivity, but also reveal remarkable strengths in creativity, intuition, and adaptability.

- The occipital lobe transforms sight into meaning, making you exquisitely attuned to subtle visual cues. It can also tip into overwhelm – simplifying your surroundings and using visual anchors helps channel this gift.

- The brainstem scans for threat and change, keeping your system alert. It may run on high alert, so practices like sensory breaks and mindful breathing can gently recalibrate your nervous system.

- The cerebellum refines movement and emotion, supporting habit formation and emotional balance. Even the small act of handwriting can activate it, engaging the brain in a full-body rhythm.

- The insula tunes you inward, decoding hunger, breath, and the swirl of inner emotion. When you feel scattered or overstimulated, anchoring with breath or body sensations can bring you back to centre.

- These regions collaborate with the prefrontal cortex, your executive hub, to focus attention and manage distractions. Their communication fuels both spontaneity and insight – skills that flourish with structure and softness.

If you only had to take one thing from this chapter, let it be this:

- You don’t have to master it all.

- Your brain isn’t a puzzle to solve – it’s a landscape to inhabit.

- These systems don’t need fixing; they need tending.

- Sometimes that looks like breathwork or journalling; sometimes like turning your face toward the sun; and sometimes like lying on the floor playing tug-of-war with your dog (for me, that’s Finn – always ready to remind me that joy, movement, and messy affection are also forms of regulation).

- Small acts matter. They ripple through your nervous system, creating rhythm, safety, and space to thrive.

Reflections and the path that breathes with you

As we close this chapter, take a moment to appreciate the quiet brilliance of your brain’s internal choreography. From the brainstem to the insula, these systems work in constant dialogue – balancing movement, emotion, attention, and the rhythms of daily life. Even when things feel scattered, this web of connection speaks to your brain’s deep adaptability and strength.

You don’t need to memorize every structure or function. What matters is knowing that your ADHD brain isn’t broken – it’s beautifully alive, constantly adjusting, learning, and responding.

Next, we’ll step into the chemistry of it all. Neurotransmitters like dopamine, serotonin, and noradrenaline shape the emotional and motivational music of your mind. In Chapter 7, we’ll explore how to support that inner chemistry – gently, practically, and in tune with your lived experience.

Let’s follow the current inward.

References

Ahrendts, J., Rüsch, N., Wilke, M., et al. (2011) ‘Visual cortex abnormalities in adults with ADHD: A structural MRI study.’ The World Journal of Biological Psychiatry, 12(4), pp. 260–270.

Bakshi, A. and Tadi, P. (2024) ‘Biochemistry, Serotonin.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK560856.

Balban, M.Y., Neri, E., Kogon, M.M., et al. (2023) ‘Brief structured respiration practices enhance mood and reduce physiological arousal.’ Cell Reports Medicine, 4(1), p. 100895.

Basinger, H. and Hogg, J.P. (2024) ‘Neuroanatomy, Brainstem.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK544297.

Brennan, A.R. and Arnsten, A.F. (2008) ‘Neuronal mechanisms underlying attention deficit hyperactivity disorder: The influence of arousal on prefrontal cortical function.’ Annals of the New York Academy of Sciences, 1129, pp. 236–245.

Chu, W.T., Mitchell, T., Foote, K.D., Coombes, S.A., and Vaillancourt, D.E. (2021) ‘Functional imaging of the brainstem during visually-guided motor control reveals visuomotor regions in the pons and midbrain.’ NeuroImage, 226, p. 117627.

Guo, J., Luo, X., Kong, Y., et al. (2023) ‘The effects of first-dose methylphenidate on the neural signatures of visual selective attention in children with attention-deficit/hyperactivity disorder.’ Biological Psychology, 177, p. 108481.

He, N., Palaniyappan, L., Linli, Z., and Guo, S. (2022) ‘Abnormal hemispheric asymmetry of both brain function and structure in attention deficit/hyperactivity disorder: A meta-analysis of individual participant data.’ Brain Imaging and Behavior, 16(1), pp. 54–68.

Hopper, S.I., Murray, S.L., Ferrara, L.R., and Singleton, J.K. (2019) ‘Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: A quantitative systematic review.’ JBI Database of Systematic Reviews and Implementation Reports, 17(9), pp. 1855–1876.

Miyashita, Y. (1995) ‘How the brain creates imagery: Projection to primary visual cortex.’ Science, 268(5218), pp. 1719–1720.

Namkung, H., Kim, S.H., and Sawa, A. (2017) ‘The insula: An underestimated brain area in clinical neuroscience, psychiatry, and neurology.’ Trends in Neurosciences, 40(4), pp. 200–207.

Narayan, A., Rowe, M.A., Palacios, E.M., et al. (2021) ‘Altered cerebellar white matter in sensory processing dysfunction is associated with impaired multisensory integration and attention.’ Frontiers in Psychology, 11, p. 618436.

Ocklenburg, S., Mundorf, A., Gerrits, R., et al. (2024) ‘Clinical implications of brain asymmetries.’ Nature Reviews Neurology, 20(7), pp. 383–394.

Schilling, T., Sipatchin, A., Chuang, L., and Wahl, S. (2019) ‘Looking through “rose-tinted” glasses: The influence of tint on visual affective processing.’ Frontiers in Human Neuroscience, 13, p. 187.

Sherzai, D., Moness, R., Sherzai, S., and Sherzai, A. (2022) ‘A systematic review of omega-3 fatty acid consumption and cognitive outcomes in neurodevelopment.’ American Journal of Lifestyle Medicine, 17(5), pp. 649–685.

Soman, S.M., Vijayakumar, N., Thomson, P., Ball, G., Hyde, C., and Silk, T.J. (2023) ‘Cortical structural and functional coupling during development and implications for attention deficit hyperactivity disorder.’ Translational Psychiatry, 13(1), p. 252.

Stevens, A.A., Maron, L., Nigg, J.T., Cheung, D., Ester, E.F., and Awh, E. (2012) ‘Increased sensitivity to perceptual interference in adults with attention deficit hyperactivity disorder.’ Journal of the International Neuropsychological Society, 18(3), pp. 511–520.

Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018) ‘How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.’ Frontiers in Human Neuroscience, 12, p. 353.

Chapter 7

ADHD Neurochemistry 101

Neurotransmitters and Other Remarkable Molecules

In this chapter

Welcome to Chapter 7! Over the last few chapters, we’ve explored how different regions of your brain shape attention, emotions, and behaviour. Now, we’re zooming in even closer – to the chemical messengers that power these processes.

Neurotransmitters are the architects of your brain’s communication system. They regulate everything from focus and motivation to digestion, heart rate, and immune function. Think of them as tiny musical conductors – each one cueing different parts of your brain and body to come alive at just the right moment. Together, they help your internal orchestra stay in rhythm, so thoughts flow, moods shift, and your whole system can respond to the world with coherence.

There are far too many of these fascinating molecules to cover in a single chapter, so we’ll focus on the ones most strongly linked to ADHD. Along the way, you’ll learn why dopamine fuels motivation, how noradrenaline sharpens focus, and why other neurotransmitters like serotonin, GABA, and acetylcholine play a supporting role. This isn’t just about decoding the science – it’s about understanding how these systems shape your experience and how you can work with them, not against them. A kind reminder – if neurochemistry has ever felt overwhelming, you’re not alone! This chapter isn’t about memorizing chemical pathways, it’s about deepening your understanding of your ADHD brain in a way that feels practical and empowering.

Shall we start exploring?

In ADHD, the core brain circuits involved in attention, executive function, and reward processing don’t break – they just fire with a rhythm of their own. These three areas are shaped by neurotransmitters like dopamine, noradrenaline, and serotonin, which you’ll learn about in this chapter.

Figure 7.1: Neurotransmitter pathways in ADHD

[Long Description]

A brain diagram mapping major neurotransmitter pathways involved in ADHD. The attentional pathway links the prefrontal and parietal cortices via the thalamus. Executive function circuits connect the prefrontal cortex, parietal cortex, and motor regions. Reward pathways involve the nucleus accumbens, amygdala, basal ganglia, and prefrontal cortex. Fronto-cerebellar loops connect the prefrontal cortex and cerebellum. Together, these overlapping networks illustrate how attention, reward, emotion, and coordination systems interact in ADHD.

Dopamine and the ADHD brain: From spark to struggle

Dopamine is often called the ‘feel-good’ molecule, but that barely scratches the surface. If it were a personality, dopamine would be the spark plug – the friend who fires up the room, ignites action, and keeps momentum going. It’s the force behind motivation, curiosity, learning, habit formation, and creative problem-solving. Without it, even the most exciting project can feel like pushing a boulder uphill. So how does this spark plug actually work behind the scenes?

Dopamine is produced in two key brain regions:

- The ventral tegmental area (VTA), linked to motivation and reward.

- The substantia nigra, which supports movement and focus.

Your body creates dopamine from tyrosine, an amino acid found in foods like turkey, soy, beans, and eggs. There’s even evidence that tyrosine intake relates to sharper cognitive performance in adults (Kühn et al., 2019).

Enzymes act like protein scissors, snipping tyrosine into L-DOPA, which transforms into dopamine and gets tucked into tiny vesicles – little messenger sacs – until your brain calls it into action.

When your brain senses a chance for action – whether it’s starting a new project or impulsively clicking ‘next episode’ – dopamine neurons fire. Dopamine is released across a tiny gap between neurons (the synapse), where it binds to receptors that guide your behaviour:

- D1 receptors turn up the ‘go’ signal – fuelling motivation and focus.

- D2 receptors help apply the brakes – managing impulse control and decision-making.

You can think of this as a finely tuned thermostat. What really matters, though, isn’t whether you have ‘too much’ or ‘too little’ dopamine overall, but how your brain’s dopamine pathways are wired. Differences in D1 and D2 receptors have been consistently linked with ADHD, which helps explain why motivation, focus, and impulse control can feel out of sync (Wu et al., 2012). When D1 is too active, it may tip into restlessness or hyperfocus. When it’s too low, motivation withers, and tasks feel impossible to start. If D2 activity drops, it becomes harder to pause, reflect, or choose wisely. Dopamine isn’t just about pleasure – it’s about regulation. And that’s where things get tricky for ADHDers.

But what happens when this spark plug misfires – or fires at the wrong time?

In ADHD, the issue isn’t a straightforward ‘dopamine deficiency’. It’s more about unpredictability – how dopamine is released, processed, and recycled. After delivering its message, dopamine is typically cleared away by a protein called the dopamine transporter (DAT), which vacuums it back into the neuron. In ADHD brains, research suggests this system might work a little differently.

Some studies propose that dopamine is recycled too quickly, creating a gap between intention and follow-through. Others suggest that previous stimulant use can alter this recycling rhythm over time. Regardless of the cause, the result is familiar to many of us:

- Dopamine fluctuates, making focus and motivation harder to sustain.

- The ‘go’ and ‘stop’ signals feel scrambled, impacting decision-making.

- The brain craves novelty, impulsivity rises, and consistency becomes elusive.

These dopamine rhythms help explain why everyday tasks can feel like climbing a sand dune – especially when they don’t offer that instant hit of reward. So, we seek stimulation. Novelty becomes a shortcut. Scrolling, bingeing, hyperfocusing, doom-clicking – all of it can be your brain’s way of chasing the next quick dopamine boost (Itagaki et al., 2024).

Reflective pause: Listening to your dopamine rhythms

Take a slow breath and tune in.

What does motivation feel like in your body – not just the idea of it, but the physical experience? Is it a buzzing urgency? A soft pull toward something interesting? A vanishing act when tasks feel flat?

Now reflect:

- When does momentum come easily for you?

- When do you tend to chase stimulation – scrolling, snacking, multitasking – not out of joy, but out of restlessness?

- What kinds of activities bring you lasting satisfaction, not just quick hits?

You don’t need to fix anything here. Just notice. This pause is an act of reconnection – a way to honour your brain’s signals without judgement.

Let this moment be a quiet reminder:

- Your rhythms matter.

- Your needs are real.

- You’re not lazy – you’re wired for seeking. Let curiosity be your guide.

ADHD meds and the dopamine transporter

Stimulant medications help regulate dopamine signalling – and for many, they can be life-changing. They work by making dopamine more available in the brain, often by slowing down how quickly it is reabsorbed by the dopamine transporter (DAT). Over time, though, the brain may adapt, meaning dosage or medication type might need adjusting (Fusar-Poli et al., 2012; Volkow et al., 2021).

If you take ADHD meds, regular check-ins with your prescriber are essential – not because something’s wrong, but because your brain, like your life, is always evolving.

A kind reminder

There’s a lot of noise around ADHD meds. Some folks swear by them. Others prefer natural strategies. Many use both.

This isn’t about picking a side – it’s about finding what works for you. At the time of writing, I’m on medication after years of experimenting with and without it. It’s helped me feel steadier, less tangled in overlapping thoughts. But that might shift again – and that’s okay.

There’s no single right answer here. Only your right-for-now. Whatever path you choose, may it be informed, supported, and rooted in compassion – for yourself, and for others walking their own road.

Dopamine and neuroplasticity: Shaping your brain’s pathways

Dopamine isn’t just about motivation – it’s one of the architects of your brain’s adaptability. Every time you repeat an action, whether it’s a nourishing habit like moving your body or a familiar loop like procrastination, dopamine helps strengthen the neural pathways behind it. This is neuroplasticity – your brain’s remarkable ability to rewire based on experience.

Some of these changes are adaptive, supporting growth and resilience. Others become unhelpful patterns, reinforcing cycles of avoidance, overwhelm, or impulsivity. But here’s the gift: neuroplasticity works both ways. Your brain is always learning – and always capable of change.

And dopamine doesn’t work alone. Your brain is more like a garden than a machine – its growth is shaped by a network of chemical messengers, hormones, and even immune cells. Take glial cells, for example: these often-overlooked caretakers clear waste, reduce inflammation, and help maintain neuroplasticity. But under chronic stress, they shift roles, releasing inflammatory molecules that can disrupt dopamine’s delicate balance and making it harder to focus, regulate emotions, or feel safe (Furuyashiki and Kitaoka, 2019).

This may help explain why many ADHDers also live with anxiety, depression, or PTSD. Stress doesn’t just shape behaviour, it changes brain chemistry. That stress load also knocks the prefrontal cortex off balance, exactly the part that handles planning, focus, and impulse control (Arnsten, 2009).

This confirms that ADHD isn’t simply a ‘dopamine issue’. It’s part of a broader interplay of biology, environment, and lived experience. And how safe we feel – in our bodies, our homes, and our histories – matters.

From survival to thriving: The dopamine-BDNF-glutamate-cortisol connection

Imagine your brain as a garden. Dopamine acts as the gardener, directing resources where they’re needed. But to help new connections flourish, two other molecules come into play:

- BDNF (brain-derived neurotrophic factor): Think of this as fertilizer for your neurons. It nourishes brain cells, helps them grow, and strengthens the pathways you use most. High levels of BDNF support learning, memory, and resilience, while low levels are linked to brain fog, low motivation, and emotional sensitivity (McEwen et al., 2015).

- Glutamate: The brain’s accelerator pedal. It speeds up learning and decision-making, helping information flow efficiently. But too much glutamate can cause mental overload, while too little can leave you feeling foggy or unmotivated (Zhou and Danbolt, 2014). Balance is key. When stress drags on, glutamate can go off-kilter, leaving you either revved up and overwhelmed or sluggish and foggy (Pal, 2021).

And then there’s cortisol, the wild card that can either sharpen your focus or throw your brain into chaos.

- Short bursts of cortisol (like the kind that help you react quickly in an emergency) can enhance dopamine and glutamate function, boosting alertness and motivation.

- Chronic stress, however, disrupts this delicate balance, suppressing BDNF, throwing glutamate off-kilter, and keeping your brain stuck in survival mode (Tsimpolis et al., 2024; Guo et al., 2024).

In survival mode, your brain prioritizes short-term reactions over long-term growth. You might feel on edge, emotionally drained, or constantly distracted. Creativity and learning take a backseat to scanning for potential threats – real or imagined. But there’s an antidote: thriving mode.

When BDNF, dopamine, glutamate, and cortisol are in harmony, your brain is adaptable, engaged, and resilient. Encouraging evidence from brain imaging studies shows just how adaptable the brain can be. Simple practices that connect body and mind – such as posture and breath awareness, along with focused attention – can begin to shift brain chemistry within a couple of weeks, strengthening the anterior cingulate, the area that helps with focus and self-regulation (Tang et al., 2020).

You feel in sync with yourself and the world around you, able to navigate challenges without burning out.

Reflective pause: Survival or thriving?

Take a slow breath. Feel your body where it meets the chair. Notice the rhythm of your inhale, your exhale.

Now gently reflect:

- Lately, have you been living in survival mode – or something softer?

- What small shift could help your nervous system exhale? A stretch? A slower morning? A longer, more relaxing shower?

- Where might stress be quietly pulling you away from joy, focus, or connection?

There’s no pressure to change everything. Just begin with one cue your body’s been whispering into your ear.

One moment of care is a step towards thriving.

Nature: A reset button for your ADHD brain

One of the simplest ways to shift from survival mode to thriving mode? Step outside.

Research on shinrin-yoku, the Japanese therapy of forest bathing, shows that immersing yourself in nature lowers cortisol, calms the nervous system, and enhances dopamine and BDNF levels (Antonelli et al., 2019). Even 20–30 minutes outdoors – breathing deeply, tuning into birdsong, feeling the ground beneath your feet – can reset your brain’s neurochemistry, improving focus, emotional regulation, and resilience (Hansen et al., 2017; Daniels et al., 2022).

For us ADHDers, the benefits go even further. A 40-minute nature walk improves executive attention – the type of focus your brain uses for decision-making and filtering distractions (McDonnell and Strayer, 2024). Even better, spending one hour in green spaces significantly reduces amygdala activity, helping to calm your stress response, while urban walks offer no such effect (Sudimac et al., 2022). Given that ADHD brains often operate in a heightened state of alertness, nature is an accessible, evidence-backed way to regulate emotions and energy levels.

I saw this firsthand. Right after my ADHD diagnosis, at the height of the COVID-19 pandemic, I was burned out, anxious, and mentally exhausted. Daily walks became my refuge. But here’s what made the real difference: putting my phone away and actually being present. Letting myself be absorbed in my surroundings – watching the wind move through the trees, feeling the rhythm of my steps – helped quiet the mental noise. It wasn’t just ‘taking a walk’, it was a full-brain reset.

Now you know why: time outdoors helps your brain settle into a steadier rhythm. Neurochemicals such as dopamine, BDNF, glutamate, and cortisol begin to align, supporting mental clarity, creative flow, and emotional ease. A similar synchrony happens when you move your body. A quick walk, a few stretches, or even dancing around your kitchen can spark the same reaction. In fact, research shows that just one session of exercise can brighten mood, sharpen thought, and engage the networks in the brain that help you feel centred and emotionally steady (Basso and Suzuki, 2017).

Dopamine’s best-kept secrets

- Your gut’s life coach: Dopamine doesn’t just influence your brain – it’s active in your gut, too. Certain bacteria (Enterococcus, Bacillus, Lactobacillus, and Bacteroides) produce dopamine in your gut, where they help regulate digestion, blood flow, and nutrient absorption (Hamamah et al., 2022). The gut-brain axis ensures that this ‘feel-good’ molecule keeps communication flowing between your brain and body. More on this in Chapters 9 and 10!

- Early life connection: Your dopamine circuitry is shaped by early life experiences. Neglect, bullying, and trauma (all well-documented in ADHD research) increase ADHD severity and can influence patterns of impulsivity, reward-seeking, and emotional regulation (Bali et al., 2023; Zhang et al., 2022; Wojtara et al., 2023). There’s also a strong link between dopamine, food cravings, and binge-eating cycles, which we’ll explore in Part 3.

- You can rewrite your story: Your dopamine pathways aren’t set in stone. Understanding how they work gives you the power to reshape them. With the right strategies – whether movement, mindfulness, or nourishment – you can build a healthier, more balanced relationship with motivation, reward, and self-trust, regardless of your past.

Your brain on social media (and the dopamine addiction myth)

There was a time when I couldn’t scroll without feeling as if I was losing something – a sliver of presence, a piece of peace. Social media offered distraction, connection, even comfort. But underneath the dopamine hits, my nervous system never quite settled.

For many ADHDers, intensity feels familiar. We crave novelty not because we’re shallow, but because our brains are wired for stimulation – and shaped, often, by histories of hypervigilance. Social media fits that groove perfectly. But what starts as connection can spiral into compulsion.

Here’s what’s really going on.

Your brain is a pattern-seeking machine. Scientists studying the predictive power of the mind have found that scrolling trains your brain to keep expecting the next hit of novelty, teaching it to chase the ‘what’s next?’ instead of settling into the ‘what’s here’ (White et al., 2024). Social media hijacks it – flooding your system with novelty, appearance-based comparison, and intermittent validation. And that comparison isn’t just in your head. Research shows that social platforms can amplify body-image dissatisfaction, leaving many of us feeling less at ease in our own skin (Ryding and Kuss, 2020).

All of this primes the brain for the dopamine surge that comes with each notification or new post, the neurotransmitter of motivation and anticipation. But when dopamine becomes disconnected from real-world reward – like movement, connection, or creativity – it leaves you overstimulated but undernourished. Alert but not present. The high fades, and the hollow sets in.

Still, let’s be clear: dopamine isn’t the villain. You can’t be addicted to dopamine. It’s not a drug, it’s a teacher. It tells your brain, ‘This matters.’ What we often call ‘addiction’ is usually a sign that we’re using certain behaviours – like scrolling or snacking – as escape valves for unprocessed overwhelm. Another way to see this is through the lens of active inference: our brains are constantly updating their sense of self from the signals we take in. When those signals are harsh or empty, your self-esteem wobbles. When they’re kinder and more grounding, your brain recalibrates towards steadier self-worth (Albarracin et al., 2024).

Social media is not evil. What hurts is mindless scrolling – the 30 seconds here, five minutes there, when you check out of your own life. Those moments when you trade presence for pixels, missing the breath you didn’t take, the beauty you didn’t see.

So here’s a reframe: if you enjoy social media, let yourself enjoy it. Consciously. Get absorbed in it like a good book. Laugh. Learn. Feel. Then put it down. That kind of presence is more healing than any dopamine detox.

This isn’t about shame. It’s about rhythm. About knowing that your sensitivity isn’t a flaw – it’s information. And that satisfaction doesn’t come from control, but from collaboration with your nervous system.

You’re not broken. You’re adapting. And the more you tune into what truly feeds you – movement, rest, beauty, connection – the less you’ll need to numb with noise. Some recent studies suggest that short breaks from phones can shift brain activity in dopamine and reward circuits, but these are small, imperfect snapshots. They can’t tell us if the benefit comes from putting the device down or simply from letting the body and mind exhale, and the researchers themselves are careful to point that out (Schmitgen et al., 2025). What we do know is that presence, whether found in nature, in a meal, or in a moment of breath, is what nourishes. So the path forward isn’t about fighting your brain or demonizing the tools around you. It’s about befriending your nervous system, again and again, until that rhythm feels like home.

Take a breath. Let this land

Feel your feet on the floor. Let your shoulders drop just a little.

Now, ask yourself:

- What truly satisfies you – not just in the moment, but in the marrow of your days?

- Where have you touched slow, sustaining dopamine before – creativity, movement, laughter, deep connection?

- What’s one small way you could return to that today?

Let it be simple. Let it be enough. Your nervous system is listening.

Alex’s story: The crisis loop

Alex Tsai, 35, is a creative media executive in London – sharp, successful, and known for thriving under pressure. But behind the scenes, deadlines aren’t just motivators; they’re lifelines.

For weeks, Alex struggles to start. His mind is restless, his focus scattered. Then, as time runs out, adrenaline kicks in. Heart pounding, thoughts racing, he powers through sleepless nights and delivers brilliance on cue.

Then comes the crash. His hands tremble. His mind won’t switch off. His body can’t settle. In quiet moments, he tells himself he just needs better willpower. But deep down, he knows: this isn’t a time management issue. It’s an ADHD cycle. One that turns urgency into a superpower – until it burns him out.

The biochemical tug-of-war

Alex’s crisis-mode productivity fuels his ADHD brain’s craving for stimulation – but it comes at a cost.

Adrenaline gives him a short-term focus boost, but it also drains noradrenaline, a neurotransmitter essential for sustained attention and impulse control (Bouras et al., 2023). His constant reliance on last-minute pressure disrupts dopamine rhythms, making motivation harder to sustain.

It keeps him stuck:

- Adrenaline spikes give him temporary focus, but long-term fatigue.

- Noradrenaline drops make it harder for him to focus without the urgency.

- Dopamine dysregulation means motivation fades fast until the next crisis arises.

He’s brilliant in a crunch. But the recovery leaves him depleted – and wondering if this is the only way he can function.

Alex’s dopamine reboot: Breaking the loop

Determined to step off the treadmill, Alex begins experimenting with small, sensory-friendly habits to support his dopamine system in calmer ways:

- Colour scavenger hunt: On lunch breaks, he challenges himself to spot five different colours during a short walk. It breaks thought loops, taps into novelty, and gently activates dopamine (Lorents et al., 2023). Green spaces work best (Stenfors et al., 2019).

- Five senses reset: Overwhelmed? Alex pauses. He tunes in to the texture of his jumper, the citrusy smell of a tangerine, the hum of distant traffic. Tiny sensory check-ins bring him out of autopilot and into presence (Parisi et al., 2023; Garland, 2016).

- Micro-challenge swap: Instead of doomscrolling, he sets tiny goals – three trivia questions, five minutes’ tidying, a short, timed walk. These quick wins nudge his dopamine gently, without the crash (Katabi and Shahar, 2024; Dubol et al., 2018).

Little by little, Alex stops seeing his ADHD brain as a liability. He begins replacing adrenaline-fuelled scrambles with steady, dopamine-supporting rituals. And in doing so, he reclaims energy, focus, and a more sustainable rhythm.

Reflective pause: Stepping off the crisis treadmill

It’s easy to fall into Alex’s pattern – urgency fuels action, burnout follows close behind. But this isn’t just personal. It’s systemic. These crisis loops are reinforced by productivity standards never designed for ADHD brains.

Here’s the invitation: don’t wait for a meltdown to pause. Instead, begin with one small ritual:

- A favourite tea, brewed slowly.

- A breath of fresh air.

- A few seconds of sound – birds, traffic, your own heartbeat.

Each gentle act of awareness is a tether back to your self. A cue that says, ‘You don’t have to earn rest.’ Your brain was never broken – it’s just been overstimulated, overworked, and overdue for compassion.

Where might you be stuck in a crisis loop? What one small, sensory cue could help you shift that cycle – today?

Let it be soft. Let it be enough. Step by step, you’re reclaiming your rhythm.

Noradrenaline: Your precision archer

If dopamine is your spark plug, noradrenaline is your precision archer – calm, steady, and laser-focused. It sharpens your aim amid distractions, clears your mind under pressure, and directs your energy exactly where it’s needed. It’s also a master of balance, regulating the fight-or-flight response while supporting mental clarity (Arnsten, 2015). Think of it as your brain’s strategist, quietly preparing you for both the ordinary and the unexpected with resilience and grace.

Noradrenaline is produced in the locus coeruleus, a tiny but mighty hub in the brainstem, and spreads its influence across key regions like the prefrontal cortex (PFC), where it fine-tunes focus, decision-making, and impulse control. These brain circuits don’t work in isolation. The anterior cingulate, frontoinsular, and frontostriatal circuits work together as your attention ‘team’, helping you shift and steady your focus (Humphreys et al., 2019).

Like dopamine, it’s made from tyrosine – an amino acid that acts as the shared starting point in their biochemical family tree (Berridge and Waterhouse, 2003).

But here’s the catch: in ADHD, noradrenaline’s regulation can feel glitchy – like a volume knob that never quite lands on the right setting:

- Too little, and focus slips through your fingers.

- Too much, and you might feel on edge, anxious, or hypervigilant.

This imbalance often links with disrupted sleep, a well-documented ADHD challenge. Difficulty falling asleep or staying asleep can amplify symptoms, making it harder to focus or stay regulated the next day (Díaz-Román et al., 2018). But when it’s in sync, noradrenaline acts like a mental filter – allowing what matters to rise above the noise (Xing et al., 2016). It’s the difference between fumbling through fog and feeling precise and aligned.

As Herrigel noted in Zen in the Art of Archery (1953), true precision isn’t about control – it’s about surrender. The more tightly we grip for focus, the more elusive it becomes. That’s the key with noradrenaline: not brute force, but flow. Tuning in, not clamping down.

Melatonin: The yin to noradrenaline’s yang

If noradrenaline is your brain’s steady flame, melatonin is the moonlight – a quiet signal that it’s time to soften, rest, and return inward. Produced by the pineal gland, melatonin rises with darkness, helping to regulate your circadian rhythm: the inner clock that governs your sleep-wake cycle (Comai and Gobbi, 2024). It’s a daily dance – noradrenaline energizes, melatonin restores.

But for many of us ADHDers, that rhythm runs late. Our brains often delay melatonin release, meaning we don’t feel sleepy until much later than the world expects. This phenomenon – delayed sleep phase syndrome (DSPS) – can make mornings feel punishing (American Psychiatric Association, 2013). Add stimulant meds taken late in the day, and winding down becomes even trickier (Snitselaar et al., 2017).

Small shifts can help realign your inner nightfall:

- Dim the lights: Warm, low lighting in the evening preserves melatonin’s rise.

- Chase the morning sun: Early daylight exposure (within the first hour of waking) helps reset your clock (van Andel et al., 2021).

- Consider supplements: 0.5 mg of melatonin at 7:30 pm has been shown to shift sleep timing in adults with ADHD – with minimal side effects (always check with a health professional before starting any supplement) (Coogan and McGowan, 2017).

Interestingly, ADHD and seasonal affective disorder (SAD) often overlap, likely because both involve delayed circadian rhythms. This may explain why bright light therapy, commonly used for SAD, can also improve ADHD-related sleep, mood, and focus (van Andel et al., 2021).

Try this: When does your inner night begin?

This experiment can help you sense when your body naturally transitions towards rest – also known as your dim light melatonin onset (DLMO).

You’ll need:

- A softly lit space (below 10 lux – think warm lamps or candlelight)

- A timer or clock

- A journal or notes app

- A mellow evening (no caffeine, alcohol, or intense gaming)

What to do:

- About five hours before your usual bedtime, dim all lights and put away bright screens.

- Every 30 minutes, jot down how you feel: alert, calm, drowsy? Yawning, cool limbs, or a soft heaviness might signal that your DLMO is near.

- Look for the shift – when drowsiness deepens and stays.

- Repeat this over two or three nights to find your pattern.

This is not a lab-grade test but it is a beautifully simple way to reconnect with your body’s internal timing. If your ‘nightfall’ consistently arrives late, don’t worry. Just knowing that gives you power to shift it, gently, with compassion and light.

Adrenaline vs. noradrenaline: The balancing act

Adrenaline (also called epinephrine) is noradrenaline’s high-intensity cousin – the crisis commander of your neurochemical team. While noradrenaline keeps you steady and alert, adrenaline is built for emergencies. It ramps up heart rate, blood flow, and hyper-alertness when danger strikes (Tsigos et al., 2020). Produced in the adrenal glands and triggered by the sympathetic nervous system, it launches your body into fight-or-flight mode.

You might not be dodging sabre-toothed tigers these days, but if you’re an ADHDer, adrenaline spikes may still drive your productivity. That last-minute hyperfocus rush might be electrifying. But the crash is likely to be brutal. Running on emergency fuel takes a toll – burning through your nervous system’s reserves and leaving you wired, drained, or emotionally numb (McEwen, 2007). If you’ve ever felt ‘dead inside’ after finishing a big project, this is likely why.

We’ll explore kinder, more sustainable ways to regulate stress in the next chapter.

Know the difference

- Noradrenaline: Your steady strategist – sharpens focus, supports calm under pressure.

- Adrenaline: Your crisis-mode responder – designed for short bursts of intense energy.

Rise and shine: Syncing your inner clock

Your brain isn’t just powered by neurotransmitters – it’s tuned to the rhythms of the Earth. Light is one of the most powerful anchors for your circadian cycle, influencing everything from sleep and mood to focus and energy. But for many ADHDers, this rhythm often slips out of sync, leading to late nights, groggy mornings, and attention that ebbs unpredictably.

Modern life doesn’t help – artificial lighting, screen glow, and indoor routines disrupt the natural cues your body relies on. The good news is that sunlight is your reset button.

Morning light exposure, especially within the first hour of waking, sends powerful signals to your suprachiasmatic nucleus (SCN) – your brain’s master clock. This helps regulate melatonin release, realigning your sleep-wake rhythm (Robertson-Dixon et al., 2023; Fargason et al., 2017).

Using light to realign your brain

- Get outside early: 20–30 minutes of morning sunlight boosts mood, sleep quality, and attention.

- Use ‘cool’ daylight bulbs: Mimic natural morning light to help kickstart your day (Brown et al., 2022).

- Switch to warm lighting in the evening: Support melatonin production and smoother wind-down (Alachkar et al., 2022).

- Take mini light breaks: Even a few minutes outside during the day helps recalibrate your internal clock (Kim and McMahon, 2021).

A kind reminder

There’s something tender about syncing your body with the sky – that moment when sunlight hits your face and something inside exhales. But let’s not turn this into another perfectionist ritual.

You don’t have to nail it every day. Light is a tool, not a test. If you miss the sunrise, it’s okay. Just step outside when you can. Breathe. Blink into the light. And remind yourself: ‘I’m doing my best. That’s enough.’

Dopamine, noradrenaline, and ADHD meds: How they work

ADHD medications don’t create focus out of thin air – they work by boosting the availability of dopamine and noradrenaline, helping to restore balance in circuits that regulate attention, motivation, and impulse control. But not all ADHD meds function in the same way. Here’s a quick breakdown of how the main types work (Ostinelli et al., 2025).

Methylphenidate-based medications (Ritalin, Concerta, Matoride, Xaggitin, etc.)

These block the reuptake of dopamine and noradrenaline, meaning more of these neurotransmitters stay in the synapse longer, improving focus, impulse control, and mental clarity (Bonvicini et al., 2016).

- Act fast, often within 30–60 minutes.

- Increase attention, motivation, and impulse control.

- Shorter-acting options available for flexibility.

Amphetamine-based medications (Elvanse, Adderall, Dexamfetamine, etc.)

These work like methylphenidate but with an extra boost – they not only block reuptake but also encourage the release of more dopamine and noradrenaline (Stuhec et al., 2019).

- Longer-lasting effects, reducing the need for multiple doses.

- Can be more effective for emotional regulation.

- Some find it smoother, while others feel it’s too intense.

Atomoxetine (Strattera): The non-stimulant option

Instead of increasing dopamine, atomoxetine exclusively targets noradrenaline. This helps improve focus and impulse control without directly stimulating the dopamine system (Wietecha et al., 2016).

- Takes a few weeks to work because the effects build gradually.

- No stimulant ‘crash’ – ideal for those sensitive to highs and lows.

- A good alternative for people who don’t tolerate stimulants.

Important note: ADHD medicines aren’t a magic fix, they’re a tool. Some people find them life-changing, others don’t respond well, and many use a mix of medicines and lifestyle strategies. Finding the right approach is deeply personal – what works for you is what matters. Always make sure you seek professional advice, whichever route feels right for you to explore.

Reflective pause: Are you pushing too hard?

Ever feel as if you have to be ‘on’ all the time – as if your worth is tied to how much you produce? That’s neuronormative nonsense.

Take a moment to land in your body. Feel your shoulders – are they creeping up toward your ears? Let them soften. Notice your breath. Is it shallow or steady?

Now ask yourself, gently:

- Have I been rushing through, fuelled by pressure or self-judgement?

- When was the last time I paused – not out of exhaustion, but out of kindness?

- What would it feel like to honour my brain’s need for rhythm? For focus and rest?

Remember:

- You don’t have to push to prove your worth.

- Your brilliance doesn’t disappear when you stop for breath.

- Let this moment be your reminder: Sustainable focus grows from nourishment, not hustle.

Serotonin, acetylcholine, and GABA: The supporting cast in your ADHD brain

Dopamine and noradrenaline take centre stage in ADHD discussions, but they don’t play solo. Several other neurotransmitters shape attention, emotional steadiness, and cognitive clarity – subtle but essential instruments in your brain’s symphony.

Serotonin: The mood regulator

Best known for its role in emotional balance, serotonin also influences sleep, appetite, and social behaviour – all relevant for ADHD. It is produced in the brainstem’s raphe nuclei, but here’s the twist: around 90–95% of your serotonin is made in the gut. And yet, brain and gut serotonin operate separately – the blood-brain barrier keeps them apart (Jones et al., 2020; Bamalan et al., 2023).

Still, what happens in the gut matters. Stress, cortisol levels, and nutrient availability affect how much serotonin your brain has access to (Dalvi-Garcia et al., 2021). You can support it by:

- eating foods rich in tryptophan (e.g., turkey, eggs, chickpeas, and pumpkin seeds). Tryptophan is the raw material your brain converts into serotonin (Richard et al., 2009)

- moving your body, especially with yoga or aerobic exercise

- considering selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) – types of antidepressant medication that increase serotonin and/or noradrenaline levels in the brain. Some ADHDers find them helpful alongside other strategies, especially when low mood or anxiety is also part of the picture (Lee et al., 2024).

Serotonin insta-soundbites – what’s real?

Social media loves a serotonin hack – but it often oversimplifies.

- True: 90% of serotonin is made in the gut.

- False: More gut serotonin = better mood (it can’t cross into your brain).

- What matters: Gut health influences tryptophan absorption – your brain’s raw material for serotonin.

In short: support your gut, yes – but think whole-body wellbeing, not magic molecule.

Acetylcholine: The maestro of mental sharpness

If dopamine gets you started, acetylcholine is what helps you stay sharp. It might not get the headlines like dopamine but it is an equally important molecule that acts as your brain’s steadying hand, keeping you focused, flexible, and ready to learn. Its roots lie deep in the basal forebrain, a hub that nourishes the networks for memory and attention (Ananth et al., 2023). And for the nutrition geeks, acetylcholine is built from choline, found in foods like eggs, soy, and liver. Choline status matters more than many realize, with research linking it to brain health across conditions like ADHD, autism, and dyslexia (Derbyshire and Maes, 2023; Sam and Bordoni, 2023).

For us ADHDers, optimizing acetylcholine might support tasks that demand cognitive flexibility or deep concentration (Runyon et al., 2024). Natural supports include:

- Omega-3s (from flaxseed, fish, walnuts).

- Movement, especially exercise that challenges coordination.

- Brain-nourishing routines like reading, puzzles, or learning new skills.

GABA: The brain’s calming anchor

If glutamate is your brain’s accelerator, GABA is the brake. As your primary inhibitory neurotransmitter, it slows things down, helping to regulate restlessness, emotional intensity, and sensory overload (Kiemes et al., 2021).

Produced by interneurons, GABA plays the role of internal moderator, creating space between stimulus and response. When levels dip, ADHDers may feel over-amped, impulsive, or on edge. To support GABA naturally, try these:

- Breathwork, yoga, and meditation also gently shift brain activity in ways that ease anxiety and help you feel more grounded (Streeter et al., 2020; Krishnakumar et al., 2015).

- Magnesium-rich foods – leafy greens, seeds, nuts (extra helpful because stress and low magnesium can reinforce each other in a ‘vicious circle’) (Pickering et al., 2020).

- Sensory breaks and gentle, screen-free rest.

As an important note, GABA supplements don’t cross the blood-brain barrier well (Hepsomali et al., 2020). So lifestyle shifts, not pills, remain the most reliable way to tend this pathway. In fact, brain scans show that practices like neurofeedback, breathwork, mindfulness, or even gentle movement and yoga can nudge your GABA system to work more smoothly (Koganemaru et al., 2018).

Time to journal: Mapping your ADHD neurochemistry

Let this be a soft landing. A moment to tune in.

Step 1: What’s been loud lately?

Which of these neurotransmitter rhythms feels most familiar?

- Are you chasing quick dopamine highs?

- Feeling emotionally shaky (hello, serotonin)?

- Living with a humming edge of restlessness (GABA)?

Step 2: What could support you today?

Not in theory, but in real life. Not perfect. Just something gentle.

- Dopamine – small wins, gamified goals, bursts of movement.

- Serotonin – mood-friendly food, light, or dance.

- GABA – magnesium, breath, a stretch in silence.

Step 3: Offer yourself something soft

A word of kindness. A quiet truth. Maybe something like: ‘My brain is trying to help me, not hurt me. I can meet it with patience.’

Tiny shifts create powerful ripples. And every time you respond with curiosity instead of self-judgement, you rewire more than your brain – you rebuild trust in yourself.

In a nutshell: ADHD and your neurochemistry

Your brain isn’t broken – it’s symphonic. A living, humming ecosystem of neurotransmitters, hormones, and networks tuning themselves moment by moment to meet life as it comes. ADHD isn’t just about ‘not enough dopamine’. It’s a dynamic rhythm – sometimes spiky, sometimes soaring – composed by a whole orchestra of neurochemicals.

Here’s a simple way to hold what we’ve explored:

- Dopamine is your spark plug for action: Fuelling curiosity, drive, and creative leaps. In ADHD, it can flicker – burning bright one moment, fading the next. Gamifying goals, movement, and micro-rewards help stoke it gently.

- Noradrenaline is your precision archer: The inner compass that guides focus and steadiness. Too little, and attention slips. Too much, and anxiety rises. Nature, routine, and body-based practices can help it land in flow.

- Adrenaline is your crisis commander: Built for emergencies, not everyday life. It delivers bursts of energy under pressure – but long-term, it drains. Thriving asks us to shift from adrenaline-fuelled panic to dopamine-fed purpose.

- Melatonin is your sleep synchronizer: The gentle night-signal, often delayed in ADHD brains. Soft lighting, morning sun, and clock-friendly habits help coax it back into rhythm.

- Serotonin is your mood regulator: The steady hand behind emotional balance, sleep, and appetite. Stress can thin it out, but movement, light, and tryptophan-rich foods restore its flow.

- Acetylcholine is your learning conductor: Quiet but essential, it helps sustain attention and encode memory. You can nourish it with choline-rich foods, omega-3s, and exercises that challenge the mind-body connection.

- GABA is your calming anchor: The counterweight to overwhelm. It quiets the noise, brings the breath back. Yoga, magnesium, and simple pauses in overstimulation help GABA hold the line.

If you remember just one thing from this chapter, let it be this: your ADHD brain isn’t one note – it’s a layered, adaptive composition. All these neurotransmitters you’ve learned about don’t work in isolation, and neither do you. They ebb and flow in conversation with your environment, your life choices, and your self-care.

So take the pressure off. You don’t need to micromanage your molecules. Small, intentional acts – moving your body, dimming a light, reaching for connection – shift your chemistry gently toward balance without you having to try too hard.

You’re not at war with your brain. You’re learning how to listen.

And that… is the beginning of rhythm.

Reflections and the path that whispers safety

Your ADHD brain isn’t broken. It’s alive, adaptive, and wired for creativity, sensitivity, and change. This chapter has taken us into the chemical symphony beneath your everyday experience – tiny messengers shaping motivation, focus, emotion, and resilience. But the real message is simpler, deeper: your brain can be supported. It can grow with you.

Each small choice – stepping into sunlight, moving your body, choosing foods that nourish, carving space for rest – isn’t just a lifestyle tweak. It’s a conversation. A way of saying to your brain: I see you. I’ve got you.

And just as no neurotransmitter works alone, neither do you. Your brain is nested within your nervous system, your body, your story. The way you respond to stress, the way you breathe, the way you feel safety or threat in your bones – this, too, is part of the picture.

In the next chapter, we’ll cross into that terrain. The autonomic nervous system. The science of survival and safety. What it means to fawn, freeze, flee – or finally feel held.

So for now, take a breath. Let this chapter settle like sunlight through your system.

You’re not chasing balance. You’re building it – moment by moment, molecule by molecule.

Shall we continue? There’s no rush. I’ll be ready when you are…

References

Alachkar, A., Lee, J., Asthana, K., et al. (2022) ‘The hidden link between circadian entropy and mental health disorders.’ Translational Psychiatry, 12, Article 281.

Albarracin, M., Bouchard-Joly, G., Sheikhbahaee, Z., et al. (2024) ‘Feeling our place in the world: An active inference account of self-esteem.’ Neuroscience of Consciousness, 2024(1), p. niae007.

American Psychiatric Association. (2013) Diagnostic and Statistical Manual of Mental Disorders, 5th Edition. Washington, DC: American Psychiatric Association.

Ananth, M.R., Rajebhosale, P., Kim, R., et al. (2023) ‘Basal forebrain cholinergic signalling: Development, connectivity and roles in cognition.’ Nature Reviews Neuroscience, 24(4), pp. 233–251.

Antonelli, M., Barbieri, G., and Donelli, D. (2019) ‘Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: A systematic review and meta-analysis.’ International Journal of Biometeorology, 63(8), pp. 1117–1134.

Arnsten, A.F. (2009) ‘Stress signalling pathways that impair prefrontal cortex structure and function.’ Nature Reviews Neuroscience, 10(6), pp. 410–422.

Arnsten, A.F. (2015) ‘Stress weakens prefrontal networks: Molecular insults to higher cognition.’ Nature Neuroscience, 18(10), pp. 1376–1385.

Bali, P., Sonuga-Barke, E., Mohr-Jensen, C., et al. (2023) ‘Is there evidence of a causal link between childhood maltreatment and attention deficit/hyperactivity disorder? A systematic review of prospective longitudinal studies using the Bradford-Hill criteria.’ JCPP Advances, 3(4), p. e12169.

Bamalan, O.A., Moore, M.J., and Al Khalili, Y. (2023) ‘Physiology, Serotonin.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK545168.

Basso, J.C. and Suzuki, W.A. (2017) ‘The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review.’ Brain Plasticity, 2(2), pp. 127–152.

Berridge, C.W. and Waterhouse, B.D. (2003) ‘The locus coeruleus-noradrenergic system: Modulation of behavioral state and state-dependent cognitive processes.’ Brain Research Reviews, 42(1), pp. 33–84.

Bonvicini, C., Faraone, S.V., and Scassellati, C. (2016) ‘Attention-deficit hyperactivity disorder in adults: A systematic review and meta-analysis of genetic, pharmacogenetic and biochemical studies.’ Molecular Psychiatry, 21(7), pp. 872–884.

Bouras, N.N., Mack, N.R., and Gao, W.-J. (2023) ‘Prefrontal modulation of anxiety through a lens of noradrenergic signaling.’ Frontiers in Systems Neuroscience, 17, p. 1173326.

Brown, T.M., Brainard, G.C., Cajochen, C., et al. (2022) ‘Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults.’ PLoS Biology, 20(3), p. e3001571.

Comai, S. and Gobbi, G. (2024) ‘Melatonin, melatonin receptors and sleep: Moving beyond traditional views.’ Journal of Pineal Research, 76, p. e13011.

Coogan, A.N. and McGowan, N.M. (2017) ‘A systematic review of circadian function, chronotype and chronotherapy in attention deficit hyperactivity disorder.’ Attention Deficit and Hyperactivity Disorders, 9(3), pp. 129–147.

Dalvi-Garcia, F., Fonseca, L.L., Vasconcelos, A.T.R., Hedin-Pereira, C., and Voit, E.O. (2021) ‘A model of dopamine and serotonin-kynurenine metabolism in cortisolemia: Implications for depression.’ PLoS Computational Biology, 17(5), p. e1008956.

Daniels, S., Clemente, D.B.P., Desart, S., et al. (2022) ‘Introducing nature at the work floor: A nature-based intervention to reduce stress and improve cognitive performance.’ International Journal of Hygiene and Environmental Health, 240, p. 113884.

Derbyshire, E. and Maes, M. (2023) ‘The role of choline in neurodevelopmental disorders: A narrative review focusing on ASC, ADHD and dyslexia.’ Nutrients, 15(13), p. 2876.

Díaz-Román, A., Mitchell, R., and Cortese, S. (2018) ‘Sleep in adults with ADHD: Systematic review and meta-analysis of subjective and objective studies.’ Neuroscience and Biobehavioral Reviews, 89, pp. 61–71.

Dubol, M., Trichard, C., Leroy, C., et al. (2018) ‘Dopamine transporter and reward anticipation in a dimensional perspective: A multimodal brain imaging study.’ Neuropsychopharmacology, 43(4), pp. 820–827.

Fargason, R.E., Fobian, A.D., Hablitz, L.M., et al. (2017) ‘Correcting delayed circadian phase with bright light therapy predicts improvement in ADHD symptoms: A pilot study.’ Journal of Psychiatric Research, 91, pp. 105–110.

Furuyashiki, T. and Kitaoka, S. (2019) ‘Neural mechanisms underlying adaptive and maladaptive consequences of stress: Roles of the dopamine system and inflammatory signaling.’ Psychiatry and Clinical Neurosciences, 73(11), pp. 669–675.

Fusar-Poli, P., Rubia, K., Rossi, G., Sartori, G., and Balottin, U. (2012) ‘Striatal dopamine transporter alterations in ADHD: Pathophysiology or adaptation to psychostimulants? A meta-analysis.’ American Journal of Psychiatry, 169(3), pp. 264–272.

Garland, E.L. (2016) ‘Restructuring reward processing with mindfulness-oriented recovery enhancement: Novel therapeutic mechanisms to remediate hedonic dysregulation in addiction, stress, and pain.’ Annals of the New York Academy of Sciences, 1373(1), pp. 25–37.

Guo, X., Wang, Y., Kan, Y., et al. (2024) ‘How does stress shape creativity? The mediating effect of stress hormones and cognitive flexibility.’ Thinking Skills and Creativity, 52, Article 101521.

Hamamah, S., Aghazarian, A., Nazaryan, A., et al. (2022) ‘Role of microbiota-gut-brain axis in regulating dopaminergic signaling.’ Biomedicines, 10(436).

Hansen, M.M., Jones, R., and Tocchini, K. (2017) ‘Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review.’ International Journal of Environmental Research and Public Health, 14(8), p. 851.

Hepsomali, P., Groeger, J.A., Nishihira, J., and Scholey, A. (2020) ‘Effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans: A systematic review.’ Frontiers in Neuroscience, 14, p. 923.

Herrigel, E. (1953) Zen in the Art of Archery. Translated by R.F.C. Hull. New York: Vintage Books, p. 66.

Humphreys, K.L., King, L.S., Sacchet, M.D., and Camacho, M.C. (2019) ‘Attentional control and the developing brain: Relations among the anterior cingulate, frontoinsular, and frontostriatal circuits and neglect severity in youth.’ Journal of Child Psychology and Psychiatry, 60(9), pp. 1027–1037.

Itagaki, S., Ohnishi, T., Toda, W., et al. (2024) ‘Reduced dopamine transporter availability in drug-naive adult attention-deficit/hyperactivity disorder.’ PCN Reports: Psychiatry and Clinical Neurosciences, 3(1), p. e177.

Jones, L.A., Sun, E.W., Martin, A.M., and Keating, D.J. (2020) ‘The ever-changing roles of serotonin.’ The International Journal of Biochemistry & Cell Biology, 125, p. 105776.

Katabi, G. and Shahar, N. (2024) ‘Exploring the steps of learning: Computational modeling of initiatory-actions among individuals with attention-deficit/hyperactivity disorder.’ Translational Psychiatry, 14(1), p. 10.

Kiemes, A., Davies, C., Kempton, M.J., et al. (2021) ‘GABA, glutamate and neural activity: A systematic review with meta-analysis of multimodal 1H-MRS-fMRI studies.’ Frontiers in Psychiatry, 12, p. 644315.

Kim, S. and McMahon, D.G. (2021) ‘Light sets the brain’s daily clock by regional quickening and slowing of the molecular clockworks at dawn and dusk.’ eLife, 10, p. e70137.

Koganemaru, S., Mikami, Y., Maezawa, H., et al. (2018) ‘Neurofeedback control of the human GABAergic system using non-invasive brain stimulation.’ Neuroscience, 380, pp. 38–48.

Krishnakumar, D., Hamblin, M.R., and Lakshmanan, S. (2015) ‘Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety: A modern scientific perspective.’ Ancient Science, 2(1), pp. 13–19.

Kühn, S., Düzel, S., Colzato, L., et al. (2019) ‘Food for thought: Association between dietary tyrosine and cognitive performance in younger and older adults.’ Psychological Research, 83(6), pp. 1097–1106.

Lee, D.Y., Kim, C., Shin, Y., and Park, R.W. (2024) ‘Combined methylphenidate and selective serotonin reuptake inhibitors in adults with attention-deficit/hyperactivity disorder.’ JAMA Network Open, 7(10), p. e2438398.

Lorents, A., Ruitenberg, M.F.L., and Schomaker, J. (2023) ‘Novelty-induced memory boosts in humans: The when and how.’ Heliyon, 9(3), p. e14410.

McDonnell, A.S. and Strayer, D.L. (2024) ‘Immersion in nature enhances neural indices of executive attention.’ Scientific Reports, 14(1), p. 1845.

McEwen, B.S. (2007) ‘Physiology and neurobiology of stress and adaptation: Central role of the brain.’ Physiological Reviews, 87(3), pp. 873–904.

McEwen, B.S., Gray, J., and Nasca, C. (2015) ‘Recognizing resilience: Learning from the effects of stress on the brain.’ Neurobiology of Stress, 1, pp. 1–11.

Ostinelli, E.G., Schulze, M., Zangani, C., et al. (2025) ‘Comparative efficacy and acceptability of pharmacological, psychological, and neurostimulatory interventions for ADHD in adults: A systematic review and component network meta-analysis.’ The Lancet Psychiatry, 12(1), pp. 32–43.

Pal, M.M. (2021) ‘Glutamate: The master neurotransmitter and its implications in chronic stress and mood disorders.’ Frontiers in Human Neuroscience, 15, p. 722323.

Parisi, A., Hudak, J., and Garland, E.L. (2023) ‘The effects of mindfulness-based intervention on emotion-related impulsivity in addictive disorders.’ Current Addiction Reports, 10, pp. 508–518.

Pickering, G., Mazur, A., Trousselard, M., et al. (2020) ‘Magnesium status and stress: The vicious circle concept revisited.’ Nutrients, 12(12), p. 3672.

Richard, D.M., Dawes, M.A., Mathias, C.W., et al. (2009) ‘L-tryptophan: Basic metabolic functions, behavioral research and therapeutic indications.’ International Journal of Tryptophan Research, 2, pp. 45–60.

Robertson-Dixon, I., Murphy, M.J., Crewther, S.G., and Riddell, N. (2023) ‘The influence of light wavelength on human HPA axis rhythms: A systematic review.’ Life, 13(10), p. 1968.

Runyon, K., Bui, T., Mazanek, S., et al. (2024) ‘Distinct cholinergic circuits underlie discrete effects of reward on attention.’ Frontiers in Molecular Neuroscience, 17, p. 1429316.

Ryding, F.C. and Kuss, D.J. (2020) ‘The use of social networking sites, body image dissatisfaction, and body dysmorphic disorder: A systematic review of psychological research.’ Psychology of Popular Media, 9(4), pp. 412–435.

Sam, C. and Bordoni, B. (2023) ‘Physiology, Acetylcholine.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/sites/books/NBK557825.

Schmitgen, M.M., Buchmüller, T., Hohls, J.K., et al. (2025) ‘Three days without a smartphone: Neural effects of smartphone abstinence on craving, inhibitory control and affect regulation.’ Computers in Human Behavior, 154. https://doi.org/10.1016/j.chb.2025

Snitselaar, M.A., Smits, M.G., van der Heijden, K.B., and Spijker, J. (2017) ‘Sleep and circadian rhythmicity in adult ADHD and the effect of stimulants.’ Journal of Attention Disorders, 21(1), pp. 14–26.

Stenfors, C.U.D., Van Hedger, S.C., Schertz, K.E., et al. (2019) ‘Erratum: Positive effects of nature on cognitive performance across multiple experiments: Test order but not affect modulates the cognitive effects.’ Frontiers in Psychology, 10, p. 2242.

Streeter, C.C., Gerbarg, P.L., Brown, R.P., et al. (2020) ‘Thalamic gamma aminobutyric acid level changes in major depressive disorder after a 12-week Iyengar yoga and coherent breathing intervention.’ Journal of Alternative and Complementary Medicine, 26(3), pp. 190–197.

Stuhec, M., Lukić, P., and Locatelli, I. (2019) ‘Efficacy, acceptability, and tolerability of lisdexamfetamine, mixed amphetamine salts, methylphenidate, and modafinil in the treatment of attention-deficit hyperactivity disorder in adults: A systematic review and meta-analysis.’ The Annals of Pharmacotherapy, 53(2), pp. 121–133.

Sudimac, S., Sale, V. and Kühn, S. (2022) ‘How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature.’ Molecular Psychiatry, 27(11), pp. 4446–4452.

Tang, Y.Y., Askari, P., and Choi, C. (2020) ‘Brief mindfulness training increased glutamate metabolism in the anterior cingulate cortex.’ Neuroreport, 31(16), pp. 1142–1145.

Tsigos, C., Kyrou, I., Kassi, E., et al. (2020) ‘Stress: Endocrine Physiology and Pathophysiology.’ In K.R. Feingold, B. Anawalt, M.R. Blackman, et al. (eds.) Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc. Available at: www.ncbi.nlm.nih.gov/books/NBK278995.

Tsimpolis, A., Kalafatakis, K., and Charalampopoulos, I. (2024) ‘Recent advances in the crosstalk between the brain-derived neurotrophic factor and glucocorticoids.’ Frontiers in Endocrinology, 15, p. 1362573.

van Andel, E., Bijlenga, D., Vogel, S.W.N., Beekman, A.T.F., and Kooij, J.J.S. (2021) ‘Effects of chronotherapy on circadian rhythm and ADHD symptoms in adults with attention-deficit/hyperactivity disorder and delayed sleep phase syndrome: A randomized clinical trial.’ Chronobiology International, 38(2), pp. 260–269.

Volkow, N.D., Wang, G.J., Kollins, S.H., et al. (2021) ‘Understanding the long-term effects of stimulant use on the dopamine system in ADHD.’ Neuropsychopharmacology, 46(1), pp. 22–30.

White, B., Clark, A., and Miller, M. (2024) ‘Digital being: Social media and the predictive mind.’ Neuroscience of Consciousness, 2024(1), p. niae008.

Wietecha, L.A., Clemow, D.B., Buchanan, A.S., et al. (2016) ‘Atomoxetine increased effect over time in adults with attention-deficit/hyperactivity disorder treated for up to 6 months: Pooled analysis of two double-blind, placebo-controlled, randomized trials.’ CNS Neuroscience & Therapeutics, 22(7), pp. 546–557.

Wojtara, M., Syeda, Y., Singh, H., et al. (2023) ‘Examining adverse childhood experiences and attention deficit/hyperactivity disorder: A systematic review.’ Mental Health Science, 1, pp. 104–114.

Wu, J., Xiao, H., Sun, H., et al. (2012) ‘Role of dopamine receptors in ADHD: A systematic meta-analysis.’ Molecular Neurobiology, 45(3), pp. 605–620.

Xing, B., Li, Y.C., and Gao, W.J. (2016) ‘Norepinephrine versus dopamine and their interaction in modulating synaptic function in the prefrontal cortex.’ Brain Research, 1641(Pt B), pp. 217–233.

Zhang, N., Gao, M., Yu, J., et al. (2022) ‘Understanding the association between adverse childhood experiences and subsequent attention deficit hyperactivity disorder: A systematic review and meta-analysis of observational studies.’ Brain and Behavior, 12(10), p. e32748.

Zhou, Y. and Danbolt, N.C. (2014) ‘Glutamate as a neurotransmitter in the healthy brain.’ Journal of Neural Transmission, 121(8), pp. 799–817.

Chapter 8

Wired for Resilience

Your Nervous System and the Stress Response

In this chapter

Welcome to Chapter 8! Imagine standing at the edge of a suspension bridge, its cables stretching out in perfect symmetry, connecting two landscapes that seem worlds apart. On one side, the fast-paced realm of your brain – a hub of sensory input, reasoning, and emotion. On the other, the grounded rhythm of your body – your gut, heart, and the physical sensations that keep you anchored in the here and now.

The nervous system is this bridge – a high-speed communication network linking mind and body. Through an intricate web of nerves, chemical messengers, and hormonal signals, it orchestrates thoughts, emotions, and physical responses. It allows you to solve problems, feel excitement in your stomach, or soothe yourself with deep breaths.

This chapter explores the nervous system’s role in stress regulation, emotional balance, and resilience. From the fight, flight, freeze, or fawn responses that shape ADHD experiences to the vagus nerve’s powerful influence, you’ll uncover how your body navigates challenges – and how you can work with it, rather than against it. This isn’t meant to be complicated technical analysis, but a clear foundation for later discussions on nutrition, gut health, and lifestyle strategies in Parts 3 and 4.

Take a breath. Feel your feet on the ground. Let your jaw soften. Maybe unclench your teeth if they’ve been holding tension. Then, in your own time, let’s explore the bridge between your brain and body.

The nervous system: Your body’s communication network

Your nervous system is the ultimate messaging network, linking your brain and body in real time. Pause here. What are you sensing right now – tight shoulders, a flutter in your belly, warmth in your chest? That’s your nervous system in action. Like high-speed internet, it uses wired (nerve pathways) and wireless (chemical messengers) communication to shape how you think, feel, and function (Thau et al., 2022).

It’s divided into two main parts:

- The central nervous system (CNS): Your command centre, made up of the brain and spinal cord. It processes information, makes decisions, and sends instructions to the body.

- The peripheral nervous system (PNS): A vast network of over 100 billion neurons that relay messages between the CNS and the rest of the body.

Figure 8.1: The branches of the nervous system

[Long Description]

A flowchart diagram showing the branches of the nervous system. It divides into central and peripheral. The peripheral system splits into autonomic and somatic. The autonomic branch includes sympathetic and parasympathetic systems. The somatic branch connects to sensory input and motor output. The diagram highlights how nervous system organization supports both automatic body functions and voluntary actions.

This diagram shows how the nervous system is organized – from voluntary movement to automatic responses like rest and stress. Understanding these branches can help you tune into how your body reacts – and what it might need.

The peripheral nervous system: Pathways to the body

The PNS acts as an information highway, ensuring constant communication between the brain and body. Its nerve fibres are coated in myelin, a fatty layer that speeds up signal transmission (Akinrodoye and Lui, 2022). The PNS has two key divisions.

1. The somatic nervous system: Your voluntary control hub

This system connects the CNS with skeletal muscles and sensory receptors, allowing for intentional movement – like reaching for a cup of tea – and sensation, such as warmth or pressure. It relies on acetylcholine and glutamate to control movement and perception. Pain is fine-tuned by molecules like substance P, which help the brain interpret pain signals (Akinrodoye and Lui, 2022).

A hidden superpower of this system is proprioception – your body’s internal GPS. This ‘sixth sense’ allows you to move with balance and coordination, whether walking or catching a ball (Gadhvi et al., 2023).

2. The autonomic nervous system (ANS): Your automatic regulator

The ANS governs involuntary processes like breathing, heart rate, and digestion. It consists of three interconnected branches:

- The sympathetic nervous system: Your fight-or-flight mode, priming your body for action. For ADHDers, this system often misfires, overreacting to minor stressors – like an email notification – as if they were real threats, leading to emotional exhaustion (Geiss et al., 2023).

- The parasympathetic nervous system: Your ‘rest, digest, and repair’ mode, which restores balance after stress. The vagus nerve plays a key role in activating this system, promoting calm and recovery (Tindle and Tadi, 2022).

- The enteric nervous system (ENS): Often called the ‘second brain’, the ENS manages digestion and communicates directly with the CNS via the vagus nerve. Embedded in the gut, it contains 200 million neurons (comparable to the spinal cord) and three to five times as many glial cells, which support gut immunity. While it operates independently, it also influences mood and overall wellbeing (Sharkey and Mawe, 2023; Luesma et al., 2024).

Figure 8.2: The autonomic nervous system in action

[Long Description]

A diagram of the autonomic nervous system showing two contrasting branches. The parasympathetic side narrows pupils, moistens the mouth, slows breathing and heart rate, ramps up digestion, stores sugar, reactivates bowel and bladder, supports sexual arousal, and restores body-mind balance. The sympathetic side widens pupils, dries the mouth, quickens breath and heart rate, pauses digestion, releases sugar, slows bowel and bladder, activates adrenals, triggers urgency to urinate, and suppresses sexual desire. Together, these responses illustrate the body’s shift between calm repair and fight-or-flight readiness.

Your body shifts between states of safety and stress through two key branches: the parasympathetic (rest and repair) and sympathetic (mobilize and protect). These patterns shape everything, from focus to digestion. Learning to recognize them can bring more ease to your daily life.

Wired and wireless communication

Your nervous system doesn’t sit still. It’s alive, adjusting moment by moment to what’s happening inside and around you. Signals travel out from the brain to guide movement, heartbeat, and digestion, while streams of feedback return to report on your inner world. This is why you notice butterflies in your stomach, the fog after a heavy meal, or the calm that follows a slow breath. This is your brain, body, and gut in constant dialogue, keeping you responsive, grounded, and connected (Koop and Tadi, 2023).

Here’s how it works:

- Efferent signals act like outgoing mail, carrying instructions from the brain to organs, muscles, and tissues.

- Afferent signals form a feedback loop, relaying information back to the brain about what’s happening inside (e.g., digestion) and outside (e.g., temperature changes).

It’s easy to forget that this communication is happening moment by moment – until you notice a skipped heartbeat, butterflies in your stomach, or a wave of calm during a deep breath. At the heart of this system are chemical messengers that fine-tune communication with precision (Zup et al., 2022):

- Neurotransmitters: The instant messengers of the nervous system. Noradrenaline and acetylcholine regulate autonomic functions like focus and mood, while serotonin and dopamine also influence gut health – serotonin moves food through the digestive tract, and dopamine helps regulate blood flow.

- Hormones: The hypothalamic-pituitary-adrenal (HPA) axis works with the nervous system to manage stress, releasing cortisol for energy and focus. Chronic stress, however, can throw the ANS off balance, impacting digestion and emotional regulation (Chu et al., 2024).

- Neuropeptides: These multitasking molecules oversee bonding, appetite, and pain perception. Oxytocin strengthens emotional connections, while substance P helps interpret pain signals. Serotonin often works alongside oxytocin in the brain, influencing mood and relationships (Marazziti et al., 2021; Ismaylova et al., 2025).

The vagus nerve: Your body’s high-speed fibre-optic cable

The vagus nerve (VN) is a communication powerhouse, transmitting detailed messages between your brain and key organs. As the main player in the parasympathetic nervous system, it promotes rest, digestion, and recovery while detecting subtle shifts in your body (Kenny and Bordoni, 2022).

Here’s what makes it remarkable:

- 80% of vagus nerve fibres are afferent, meaning they send information from the body (especially the gut) to the brain – influencing emotions, stress, and mood (Waxenbaum et al., 2023).

- It regulates heart rate by controlling the atrioventricular node, ensuring efficient beats at rest (Rajendran et al., 2024).

- It fine-tunes immune responses by detecting inflammatory molecules like cytokines, deciding how strongly the immune system should react – acting as an invisible defence shield (Hosang et al., 2024).

- It supports neuroplasticity, coordinating heart rate, breath, and gut signals in ways that shape emotional regulation and mental resilience (Vanderhasselt and Ottaviani, 2022).

The vagus nerve is an unsung hero, constantly working to keep you balanced, emotionally regulated, and physically well. The best news is that you can actively strengthen it. And the best part is that you don’t need any fancy equipment. Sometimes, all it takes is a sigh, a song, or the quiet weight of your hand on your heart. We’ll be tapping into practical ways to support this vital system later in the chapter.

Putting it all together: The stress response 101

Stress is your body’s built-in alarm system, designed to help you handle challenges – whether physical, emotional, or psychological. It’s an incredible survival tool, but when it misfires or stays activated for too long, it can feel overwhelming. Let’s break it down step by step.

1. The alarm goes off

Stress kicks off in the limbic system, your brain’s emotional hub. Think of it as a personal security system, constantly scanning for threats. At the heart of this system is the amygdala, a small almond-shaped structure acting as a lookout. When it detects a possible danger, it alerts the hypothalamus, your body’s command centre (Russell and Lightman, 2019).

Other brain regions then jump into action (Pierce and Péron, 2020):

- Hippocampus adds context by comparing the situation to past experiences.

- Cingulate gyrus helps regulate emotions and maintain focus.

- Basal ganglia assess whether the situation is rewarding or risky.

- Thalamus routes sensory information (like sights and sounds) to where it’s needed most.

- Cerebellum ensures your movements – like running or dodging – are coordinated.

Together, these regions prepare your brain and body to respond, whether the threat is real or imagined. For a refresher on these brain structures, you can revisit Chapter 6.

2. The body springs into action

Once the hypothalamus receives the distress signal, it activates the sympathetic nervous system (SNS) – your fight-or-flight mode. Signals travel down your spinal cord to the adrenal glands, triggering an adrenaline (epinephrine) surge (Dutt et al., 2023; Dalal and Grujic, 2024). This leads to immediate physical changes:

- Heart beats faster to send blood to muscles.

- Muscles tighten, ready for action.

- Lungs expand to take in more oxygen. You might feel this as tightness in your ribs, or a restless buzz in your legs – your body’s way of priming you for motion, even if you’re just sitting at your desk.

- Gut slows digestion to conserve energy. If you’ve just eaten, you might suddenly need the bathroom – your body wants to stay light and mobile!

- Sex organs shift focus away from pleasure or intimacy – because in survival mode, the body prioritizes immediate safety over sensual experiences.

3. The second wave rolls in

If the stress lingers, your brain calls in a second wave of support. This time, the hypothalamic-pituitary-adrenal (HPA) axis takes the lead. The hypothalamus signals the pituitary gland to release ACTH – short for adrenocorticotropic hormone – which nudges your adrenal glands to release cortisol (Leistner and Menke, 2020). Cortisol helps keep your energy up by tapping into your body’s glucose reserves, making sure you can stay alert and responsive for longer.

Meanwhile, the enteric nervous system (ENS) – your gut’s own nervous system – gets involved. It communicates with your brain via the vagus nerve, fine-tuning stress signals based on gut activity. This explains why ‘gut feelings’ can influence your emotional responses to stress.

4. Calming the storm

Once the threat has passed, the parasympathetic nervous system (PNS) steps in to restore balance. Heart rate slows, muscles relax, and digestion resumes (Benarroch, 2014). This is your ‘rest, digest, and repair’ mode – your body’s way of resetting after stress.

Kaiya’s stress spiral

Remember Kaiya, the graphic designer from Chapter 4? When she’s invited to a last-minute work meeting without an agenda, her amygdala sounds the alarm. Her brain leaps to worst-case scenarios – maybe she’s about to be criticized in front of colleagues. The same thing happens when her girlfriend takes a while to reply to a message; she assumes something is wrong in their relationship.

Even though neither situation is a real threat, her body reacts as if it were. Her heart pounds, her muscles tense, and her gut twists in discomfort. This is her stress response in action – a common experience for many ADHDers.

Does this sound familiar? The good news is that recognizing this cycle is the first step to breaking it. When you understand your nervous system’s patterns, you can learn to calm the storm and regain control.

Antonio Damasio and the embodied mind

Renowned neuroscientist Antonio Damasio transformed our understanding of emotions by showing that they don’t just happen in the brain – they emerge from the body. That racing heart or fluttering stomach isn’t a reaction to emotion; it is the emotion.

Here’s how it works: your brain interprets signals from your body – like neural inputs from the gut and heart – and combines them with chemical messengers such as hormones. These signals, which Damasio calls ‘homeostatic feelings’, form the foundation of emotions. For example, the tightness in your chest when you’re nervous isn’t separate from anxiety – it’s the raw data your brain labels as ‘anxiety’ (Damasio and Carvalho, 2013).

Your enteric nervous system (ENS) – the ‘second brain’ in your gut – plays a major role here. It constantly sends information to the brain, shaping perception and emotional responses (Damasio and Damasio, 2023). For ADHDers, this may explain why emotions can feel so vivid, overwhelming, and all-consuming – our brains receive and amplify these body signals more intensely than neurotypical brains.

Curious to know more? Hang tight, because Chapter 9 is all about the gut microbiome and its fascinating connection to your brain and nervous system.

Fight, flight, freeze, and fawn: How we adapt to stress

You’ve probably heard of the fight-or-flight response, but that’s only half the story. Humans also freeze and fawn in response to stress. These four responses are your nervous system’s survival toolkit, helping you adapt to perceived danger. They don’t just happen in your head – they live in your tissues. In the shallowness of your breath, the tension in your jaw, the urge to fidget or withdraw.

The freeze response

When fighting or fleeing isn’t possible, your nervous system hits the brakes. This freeze response may look like stillness or dissociation – your body’s way of taking a time-out from overwhelm (Porges, 2009, 2011).

For ADHDers, this often shows up as decision paralysis or a blank mind when faced with too many options. Racing thoughts and procrastination? Also freeze responses in disguise. While they seem frustrating, they’re actually your brain buying time to regulate before acting.

I’ll admit, if I had a pound for every time I avoided a difficult email because my brain froze up, I’d be rich by now!

The fawn response

First described by psychotherapist Pete Walker, the fawn response is your nervous system’s way of keeping the peace by appeasing others. You might suppress your own needs, over-apologize, or blur your boundaries to avoid conflict (Walker, 2013).

For ADHDers, people-pleasing can feel like second nature, especially when rejection sensitivity dysphoria (RSD) is in the mix. When disapproval stings like a wound, fear of rejection can tip you into chronic fawning, leaving you drained and cut off from your own needs. Research suggests this heightened sensitivity is tied to the brain’s social threat circuits, though the science is still unfolding (Hsu and Jarcho, 2021). What we know so far is that many of us ADHDers do respond strongly to perceived rejection, and that response often shapes coping strategies like fawning, not because we ‘choose’ it, but because those brain-body systems have been activated so many times they’ve become the path of least resistance.

What this means for you

Your stress responses – fight, flight, freeze, or fawn – aren’t flaws. They’re survival instincts, shaped by your nervous system to keep you safe. Figure 8.3 shows how these patterns often show up in ADHD, not as weakness, but as wisdom shaped by past experiences.

Recognizing these patterns is the first step towards changing them. When you notice how they show up in your life, you can approach them with compassion, and start developing tools to regulate your responses in a way that truly serves you.

Figure 8.3: Stress responses in ADHD

[Long Description]

A diagram showing four stress responses in ADHD. Fight defends with intensity through outbursts, irritability, or forcefulness when feeling cornered. Flight moves quickly to feel safe, showing as perfectionism, busyness, or overthinking; the nervous system’s sprint from discomfort. Freeze pauses under pressure, leading to procrastination, blanking out, or decision paralysis, a protective rather than lazy response. Fawn blends in to belong through people-pleasing, self-silencing, or over-apologizing, a survival strategy when connection feels at risk.

Meerkat mode and the myth of calm: Rethinking stress

Stress gets a bad rap, but it’s not the villain it’s made out to be. Like dopamine, it’s more complex than just ‘good’ or ‘bad’. The idea that we should always strive for a completely calm nervous system is a myth. You don’t want it so chilled it flatlines. The goal isn’t perpetual zen – it’s nervous system flexibility. You want it to gear up when life calls for action and soften when the moment has passed.

And let’s bust another myth while we’re here: regulation doesn’t have to mean stillness. Sometimes, regulation looks like shaking out your arms, humming a few notes, or stretching with your eyes closed in a room that feels safe. Stillness is one doorway. Movement is another.

Acute stress: Your built-in performance boost

Short bursts of stress, known as acute stress, act like a sprinter’s starting gun. They sharpen focus, heighten alertness, and temporarily strengthen your immune system. That surge of adrenaline and cortisol fuels you to meet challenges head-on – whether it’s a tight deadline or an intense workout. When you interpret stress as a challenge rather than a threat, it can actually enhance memory, cognitive performance, and resilience.

Chronic stress: When the system overheats

But here’s the catch – chronic stress flips the switch. Imagine being stuck on the starting block, tense and ready to sprint but never allowed to run. Over time, this wears down your body, disrupts neurotransmitters, and throws gut health off balance.

It keeps your inflammation switch permanently ‘on’, rewiring your nervous system into a hyper-alert state – what I call ‘meerkat mode’. You’re constantly scanning for danger, whether real or imagined, draining your energy and emotional reserves.

Stress and trauma: A lasting imprint

Early-life trauma – like abuse, neglect, or unpredictable environments – rewires the nervous system, embedding hypervigilance as a default mode (Hakamata et al., 2022; Hosseini-Kamkar et al., 2023; Sigrist et al., 2021; Feriante and Sharma, 2023). The impact of these events shapes everything from emotional regulation to pain perception, reflecting how past experiences imprint themselves across your body and mind.

This is particularly relevant for us ADHDers, as research shows that emotional pain can feel as intense as physical pain. It’s not just a metaphor – our brains literally process social rejection and criticism through the same pathways as physical injury. That’s why rejection or a harsh word can hit like a gut punch.

What this means for you

Stress isn’t the enemy – rigidity is. The goal isn’t to eliminate stress but to strengthen nervous system flexibility so you can rise to challenges and return to balance.

When stress becomes chronic, overwhelming, or trauma-driven, supportive tools like mindfulness, self-compassion, and daily rituals can help reset your system. Your nervous system is remarkably adaptive – and understanding its patterns is the first step in reclaiming calm, even in chaos.

Why rejection sensitivity dysphoria hurts so much

Rejection sensitivity dysphoria (RSD) can feel deeply physical – like a punch to the chest or a tightening in the gut. There’s a reason for that, and it begins with a small but powerful structure in your brainstem called the periaqueductal grey, or PAG.

Made of grey matter – the kind of brain tissue specialized in processing information and coordinating signals – the PAG acts as a bridge between your emotional brain and your survival system. It links the limbic system (which handles emotions like fear and anger) with the autonomic nervous system, which controls stress responses – fight, flight, freeze, or fawn (Mokhtar and Singh, 2023).

Here’s where it gets even more interesting: the PAG also regulates pain perception. Research links it to migraines, fibromyalgia, and chronic pain (George et al., 2019). But the PAG doesn’t just process physical pain – it weaves it together with emotional pain. This happens through neural pathways connecting the PAG to the amygdala and anterior cingulate cortex (see Chapter 4). That’s why rejection or social exclusion can feel as physically painful as a stubbed toe.

A personal reflection

For years, I grappled with a deep sense of not belonging. Even in communities where I thought I’d fit naturally – like the LGBTQ+ space – I often felt out of sync, funky, or weird, though I couldn’t quite explain why. That invisible burden of feeling different left an emotional ache I didn’t have the words for.

Now, I understand that it wasn’t just in my head. It was deeply embedded in my nervous system. My brain interpreted that implicit rejection as a genuine threat.

A kind reminder

Understanding how your brain processes rejection can be a revelation. It validates those overwhelming feelings and offers a path forward through:

- self-compassion (instead of self-judgement)

- awareness (recognizing your patterns)

- practical tools (to soothe your nervous system. Coming right up!).

The hurt of rejection isn’t ‘just emotional’. It’s an intricate dance between your brain, body, and sense of self. With that understanding, you can start to work with your nervous system, not against it, not with blame, but with self-kindness.

My personal journey through trauma

I want to share something deeply personal with you – not just because it shaped me, but because I know many of you might see reflections of your own experiences here.

As a child, I endured sexual abuse. For decades, I kept the pain buried, only confronting it when I turned 50. By then, the connection between that trauma and my lifelong struggles had become undeniable. Losing my brother to cancer around the same time compounded the impact, leaving my eight-year-old self to navigate a world that suddenly felt unsafe and unpredictable.

What was my survival strategy? Well, my sympathetic nervous system kicked into gear, putting me in ‘fight or flight’ mode, and never fully switched off. This shaped how I managed emotions, how I handled stress, and how I moved through the world. But the cost was high. As I grew, that constant state of high alert manifested in different ways:

- Disordered eating in my teens.

- Partying and recreational drug use throughout my twenties and thirties.

- Migraines in my thirties.

- Chronic nerve pain and fibromyalgia in my forties.

Trauma wasn’t just a memory, it was an active force in my body, reminding me daily that the past was never far away.

This connection between trauma and physical symptoms is a reality for many ADHDers. Chronic pain, muscle sensitivity, and migraines often have their roots in shared pathways of trauma, emotional dysregulation, and the nervous system. Experiences like mine can disrupt the HPA axis, keeping the sympathetic nervous system stuck in overdrive, amplifying stress responses, and altering how we process emotions and pain.

But here’s something that might surprise you: I don’t resent my nervous system for how it’s wired.

A calm nervous system wouldn’t have helped me survive those early years. The hyper-alert state I lived in – though imperfect – kept me alive. It helped me adapt, navigate, and eventually find ways to thrive. Those coping mechanisms weren’t always ideal – and they weren’t always healthy – but they got me here. That’s no small thing. And for that, I feel gratitude.

A gentle note on alcohol, drugs, and emotional regulation

When your nervous system has lived in survival mode – hypervigilant, overextended, always scanning for the next threat – regulation doesn’t come easy (Brown et al., 2017). So we reach for what soothes. What numbs. What helps us blend in.

For many of us with ADHD – especially when carrying the sequelae of trauma in our bodies – alcohol and recreational drugs can feel like tools. They offer momentary ease. A false promise of relief. A few hours where the noise quietens, where connection feels simpler, where the tight grip of self-consciousness loosens, just a little.

But your body keeps the score. And so does the gut. Alcohol doesn’t just fog the brain (Roberts et al., 2012), it reshapes the gut-brain connection. Research now shows how alcohol alters the microbiome in ways that increase impulsivity, emotional dysregulation, and even craving. It’s not just the substance – it’s the aftershock in the systems meant to keep us grounded. Over time, what was once an escape becomes another weight we carry (Carbia et al., 2023).

And the same is true for recreational drugs (Browning et al., 2024; Maki et al., 2024), especially in bodies already marked by adversity – by abuse, neglect, grief, or the loss of a loved one. Not to mention the weight of systemic injustice: discrimination, exclusion, ableism. All of these affect us ADHDers in invisible but cumulative ways (Masuch et al., 2019).

The quick high of a night out – the buzz, the ease, the sense of being part of something – can mask long-term effects on mood, attention, immune health, and microbial diversity. These are not moral failures. They are physiological realities, rooted in histories of pain (Lotzin et al., 2019; Narvaez et al., 2019).

And that’s why this conversation must begin with compassion. Not all coping is conscious. Not all regulation is healthy. But every act of survival deserves to be honoured for what it is: a way to get through. So let’s acknowledge that. And let’s evolve it.

That doesn’t mean perfection. It means building new, nervous-system-friendly ways to self-soothe. To feel safe. To connect. It might mean rituals that nourish you and your gut microbes, as you’ll explore in Chapter 9. Choosing pleasure that doesn’t leave you depleted. Trading shame for understanding.

And while we’re here, let’s be clear: ADHD medication isn’t the enemy. In fact, it’s associated with lower rates of substance misuse (Quinn et al., 2017). For many, it’s a lifeline. It’s a tool – not the only one, but a valid one. We must protect the right to choose our own path, without stigma, without shame.

Because ADHD isn’t just about focus. It’s about regulation. Co-regulation. And the long, non-linear journey back to feeling safe in your own body.

Whatever your story holds, I hope you know this: you were never broken. You were adapting. And now, with more tools, knowledge, and kindness, you get to do it differently.

And if your relationship with alcohol or drugs feels complicated or painful, please know this: you don’t have to figure it out alone. There are resources at the back of this book that might help you take the next step. Reaching out isn’t failure – it’s self-love in motion.

Reframing stress as strength, not just survival

Stress often leaves fingerprints on your life – sometimes subtle, sometimes bold. It’s no wonder the idea of a perfectly ‘calm nervous system’ sounds so appealing, like a balm for all the storms you’ve weathered.

But let me share something I’ve learned: You don’t need to rewrite your past to heal. You don’t need to erase the hard parts to appreciate who you are today.

Your past isn’t a prison sentence – it’s a foundation. With awareness and self-compassion, you can:

- nurture yourself in the here and now
- cultivate relationships that support you
- build practices that promote resilience
- create spaces where you can thrive.

Stress doesn’t define you – it’s just one chapter in the rich story of your life. It doesn’t dictate all the pages ahead. You hold the pen.

Growth, healing, and even gratitude for the strength you’ve built are within reach. The goal isn’t to eliminate stress – it’s to harness it, learning to use its energy to propel you forward.

Because life isn’t just about surviving – it’s about flourishing, one step at a time.

Time to journal

Take a moment to reflect on a challenge or difficult situation in your life that, in hindsight, has shaped your resilience.

This could be big or small – whatever feels comfortable to explore. Instead of focusing on the pain, shift your attention to the strength, adaptability, or insight that emerged from navigating it.

If revisiting this feels overwhelming, that’s okay. Instead, you might choose to write about how you’ve grown in general, or the qualities you admire most about your perseverance.

If it feels right, you can write in a way that doesn’t name specific details but still captures the essence of your strength.

Ask yourself:

- What did I learn about myself through this experience?

- How has it shaped the person I am today?

- In what ways am I grateful for the resilience I’ve built?

Write as much or as little as feels good. Your story is yours to tell, and your growth is yours to celebrate.

Practical tools for nervous system flexibility

Understanding your nervous system is one thing – learning how to support it is another. Life will always throw curveballs, but you don’t have to meet them with a body stuck in hypervigilance or a mind weighed down by overwhelm. Instead, small, intentional shifts can help your nervous system adapt, regulate, and return to balance.

The practices below aren’t about forcing calm or chasing an unattainable state of stillness. They’re about flexibility – helping your nervous system respond to challenges when needed and recover when the moment has passed. Each one is backed by science, designed to ease stress, enhance vagus nerve tone, and create space for meaningful connection – with you, your environment, and the people who light up your life.

Try one and see how it feels. These aren’t strict routines; they’re invitations to explore, experiment, and find what resonates with your unique rhythm.

1. Breath counting: A practical tool against self-defeating thoughts

For many ADHDers, mind wandering, rumination, and obsessive thinking are like uninvited guests who overstay their welcome. These mental loops – especially rumination – can feel like quicksand, pulling you deeper into self-defeating thoughts. Add trauma, anxiety, or depression into the mix, and regulating your emotions or staying focused can feel nearly impossible.

Here’s where breath counting, an ancient Buddhist practice also known as ānāpānasati, comes to the rescue. This technique doesn’t ask you to control your breath or force stillness. Instead, it gently invites you to notice your breathing as it is, creating a safe harbour for your attention amid mental turbulence. Think of it as giving your mind an anchor to stop it from drifting too far into repetitive or self-critical thoughts.

Research shows that breath counting can increase self-compassion (Levinson et al., 2014) and help break those relentless cycles of negativity (Schlosser et al., 2022). Unlike the ‘Return to Anchor’ step in the Body Pause exercise from Chapter 6 – where you intentionally slowed your breath – this practice is about simply observing. Your breath might naturally slow as you practise, and that’s perfectly fine.

Let’s break it down into steps, so you can begin cultivating this practical and kind habit.

How to practise breath counting

1. Settle in: Find a comfortable position – sitting, standing, or lying down. Allow your body to relax while keeping a sense of alertness. Close your eyes if it feels comfortable, or soften your gaze.

2. Arrive in the moment: Take a moment to notice your surroundings: the sensation of the chair beneath you, the ground supporting your feet, or the air on your skin. Let yourself settle into the present.

3. Focus on your breath: Gently direct your attention to your natural breath as it flows in and out. Notice the sensation of air entering your nostrils, filling your lungs, and leaving your body. There’s no need to change your breathing – just observe.

4. Start counting: Count each exhale. Begin with ‘one’ on the first out-breath, then ‘two’ on the next, and so on, up to ‘ten’. After reaching ten, start back at one. If your mind wanders (and it will!), simply notice it and gently guide your attention back to your breath, restarting at ‘one’.

5. Handle distractions kindly: When I trained as a yoga teacher in what feels like a previous life now, one of my mentors shared a metaphor that has stayed with me. He’d trained in a Tibetan monastery for years and told us that the monks saw unwelcome thoughts as yaks grazing in a field. These yaks (Tibetan cows) might wander into your mind, but they’re not meant to be wrestled with or chased away. Instead, the monks taught that you simply acknowledge the yaks as they pass through, then gently return your attention to your breath. This idea of letting thoughts come and go without resistance can make breath counting feel lighter and more compassionate.

6. Expand awareness: After a few minutes, widen your focus to include your whole-body breathing. Feel the rise and fall of your chest or the subtle movement of your abdomen. Let yourself experience the full rhythm of your body.

7. Close with gratitude: When you’re ready to finish, take a moment to notice how you feel – physically, mentally, and emotionally. Open your eyes if they were closed and thank yourself for carving out this moment of care. You might even jot down any insights that surface during or after your practice.

The transformative power of breath counting

Simple, isn’t it? But don’t let its simplicity deceive you; breath counting is a powerful practice backed by science. Research consistently highlights its transformative potential. Regular practice helps you cultivate the ability to pause, observe, and respond with intention, rather than being swept away by the endless chatter of your mind. Over time, it promotes neuroplasticity, the brain’s capacity to rewire and adapt, enhancing the dialogue between your limbic system (emotional hub) and frontal lobe (executive control centre). This strengthened connection improves your resilience when facing stress and challenging experiences (Yue et al., 2023; Doll et al., 2016; Taren et al., 2017; Schuman-Olivier et al., 2020).

If you’re new to breath counting, start small – just three to five minutes daily is enough to begin seeing benefits. As you grow more comfortable, gradually extend your practice. Even brief moments of mindfulness can nurture remarkable shifts over time, helping you find clarity and calm that ripples through your day.

In my own experience, consistency is the secret ingredient. Approach your practice with patience and compassion, especially on days when it feels harder to focus. Remember, this is about creating a space where your mind can unwind, not about achieving perfection. As you develop the habit, you’ll discover how a few mindful breaths can open up a world of balance and ease.

2. Turn up the heat: Hot baths

Few things feel as instantly soothing as a warm bath. But beyond comfort, hot water immersion is a scientifically backed way to activate the parasympathetic nervous system, sending signals that ease stress, lower cortisol, and slow your heart rate.

While cold exposure is trendy in wellness circles, it stimulates the sympathetic nervous system, which is useful for alertness, but potentially overstimulating for those already managing chronic stress. Hot baths, on the other hand, promote relaxation and can gently shift your whole body-mind towards balance. Research in healthy adults shows that regular warm bathing (~40°C, 30 minutes, several times a week) reduces fight-or-flight signalling and lowers resting heart rate – changes that tend to go hand in hand with improved heart rate variability and autonomic flexibility (Cui et al., 2022; Kataoka et al., 2005; Ojima and Ohishi, 2023). HRV is often used as a simple, reliable indicator for nervous system resilience (Perna et al., 2020).

Hot baths work because they:

- boost brain health. Hot baths increase levels of BDNF, a protein essential for neuroplasticity (Kojima et al., 2018)

- support mental health. Studies show significant reductions in depression symptoms following regular hot baths (Naumann et al., 2017, 2020)

- enhance sleep. Soaking in warm water before bed improves melatonin production and sleep quality (Hanusch and Janssen, 2019).

How to make hot baths even more effective:

- Temperature matters: Aim for around 40°C (not too hot, not too tepid).

- Timing is key: A 15–20-minute soak 90 minutes before bed maximizes the sleep benefits.

- Enhance relaxation: Add a few drops of lavender essential oil for an extra calming effect (Sattayakhom et al., 2023).

Personally, I see baths as an act of self-compassion. Unlike the grit and resilience required for ice baths, warm water invites softness, offering your nervous system a gentle reset rather than a challenge to overcome.

3. Humming: Your nervous system’s built-in reset button

Ever noticed how humming a song calms you down? That’s no accident. Humming – also known as bhramari pranayama in yoga – stimulates the vagus nerve, helping to regulate stress and restore nervous system balance (Trivedi et al., 2023; Chetry et al., 2024).

This works because humming creates gentle vibrations in your vocal cords, sending signals that slow your heart rate and deepen your exhale. Longer exhalations are known to shift the body out of fight-or-flight mode and into a state of rest and repair.

The science behind humming:

- Humming extends the exhale, which directly calms the nervous system.

- It activates vagal tone, helping regulate emotions and energy levels.

- It enhances social engagement, as suggested by Stephen Porges’s Polyvagal Theory, which links vocalization to nervous system flexibility.

Are you ready to try it? Here’s how:

- Simply hum a tune you enjoy – whether that’s a mantra, a melody, or the chorus of your favourite song.

- Notice how the vibrations feel in your throat and chest.

- Try humming during daily activities – walking, cooking, or even in the shower.

Personally, I find myself humming without even thinking about it. Whether it’s a childhood song, a random tune, or (more often than I’d like to admit) ‘La Isla Bonita’ by Madonna, the act itself is enough to shift my energy.

A kind reminder

None of these tools requires perfection. Some days, a deep breath might feel easier than a long bath. Other days, humming a tune might be all you need. The point isn’t to add more shoulds to your routine – it’s to create small, accessible ways to support your nervous system’s flexibility.

Your body isn’t an enemy to be controlled. It’s an ally to be nurtured. And every small act – a breath, a stretch, an inward-looking pause – is a way of saying: I’ve got you. This is how resilience takes root: not in grand gestures, but in the gentle, steady practices of self-care that remind your nervous system it’s safe to show up as you are: authentic, vulnerable, enough.

In a nutshell: Wired for resilience

Your nervous system is the bridge between thought and feeling, head and heart. It weaves together stress, emotion, movement, and rest – shaping how you adapt to the world around you.

- Fight, flight, freeze, and fawn are more than reactions, they’re survival strategies. Especially in ADHDers, these responses often show up as overwhelm, people-pleasing, or going blank. They aren’t failures. They’re your body trying to protect you.

- Many of us ADHDers live in ‘meerkat mode’ – hyper-aware, quick to startle, scanning for danger. This alertness can be draining, but it’s not permanent. Noticing it is the first step towards shifting it.

- The vagus nerve is your body’s built-in calming system. You can strengthen it through simple acts: humming, slow breathing, grounding touch, safe connection. It doesn’t need to be complicated to be effective.

- Stress isn’t the enemy – rigidity is. Acute stress can sharpen and energize. It’s when stress becomes stuck and unrelenting that it wears you down. Flexibility – your ability to return to calm – is what builds resilience.

- Small rituals shift the tide. A breath, a warm bath, a quiet pause. These aren’t just self-care practices – they’re micro-adjustments to your whole system. Over time, they help your body to feel safe again.

If you only take one thing away from this chapter, let it be this: your nervous system doesn’t need fixing. It needs support. Flexibility is your strength – not staying calm all the time, but knowing how to return when life gets loud. A breath. A hum. A stretch. These small acts are how resilience grows.

You’re not at war with your body. You’re walking with it. You don’t have to push. You just have to listen. And respond with love.

Reflecting on Part 2 and the path you’re weaving

You’ve just journeyed through the nervous system – your body’s quiet guardian, your bridge between tension and trust. Take a moment to feel what that means. This interconnected web isn’t just anatomical – it’s alive with memory, rhythm, and resilience.

Next, we step into the landscape of the gut-brain connection and how food drives mood through dialogue and relationship: a living conversation between your microbes and your mind, your plate and your spirit.

Every choice you make – how you breathe, move, rest, and eat – becomes a cue to your nervous system to understand that you are safe.

So thank you for walking this far. For staying curious. For listening with intent. The next chapter is waiting, and it’s rooted in nourishment – not just of the body, but of the self.

Let’s keep going – one breath, one bite, one gentle yes at a time. Onward, with softness and fire.

References

Akinrodoye, M.A. and Lui, F. (2022) ‘Neuroanatomy, Somatic Nervous System.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK556027.

Benarroch, E.E. (2014) ‘Parasympathetic System; Overview.’ In M.J. Aminoff and R.B. Daroff (eds.) Encyclopedia of the Neurological Sciences (Second Edition) (pp. 805–808). Academic Press.

Brown, N.M., Brown, S.N., Briggs, R.D., et al. (2017) ‘Associations between adverse childhood experiences and ADHD diagnosis and severity.’ Academic Pediatrics, 17(4), pp. 349–355.

Browning, B.D., Kirkland, A.E., Green, R., et al. (2024) ‘The adolescent and young adult microbiome and its association with substance use: A scoping review.’ Alcohol and Alcoholism, 59(1), p. agad055.

Carbia, C., Bastiaanssen, T.F.S., Iannone, L.F., et al. (2023) ‘The microbiome-gut-brain axis regulates social cognition & craving in young binge drinkers.’ EBioMedicine, 89, p. 104442.

Chetry, D., Chhetri, A., Rajak, D.K., Rathore, V., and Gupta, A. (2024) ‘Exploring the health benefits of bhramari pranayama (humming bee breathing): A comprehensive literature review.’ Indian Journal of Physiology and Pharmacology, 68, pp. 71–85.

Chu, B., Marwaha, K., Sanvictores, T., et al. (2024) ‘Physiology, Stress Reaction.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK541120.

Cui, J., Gao, Z., Leuenberger, U.A., et al. (2022) ‘Repeated warm water baths decrease sympathetic activity in humans.’ Journal of Applied Physiology (1985), 133(1), pp. 234–245.

Dalal, R. and Grujic, D. (2024) ‘Epinephrine.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: http://www.ncbi.nlm.nih.gov/books/NBK482160.

Damasio, A. and Carvalho, G.B. (2013) ‘The nature of feelings: Evolutionary and neurobiological origins.’ Nature Reviews Neuroscience, 14(2), pp. 143–152.

Damasio, A. and Damasio, H. (2023) ‘Feelings are the source of consciousness.’ Neural Computation, 35(3), pp. 277–286.

Doll, A., Hölzel, B.K., Mulej Bratec, S., et al. (2016) ‘Mindful attention to breath regulates emotions via increased amygdala-prefrontal cortex connectivity.’ NeuroImage, 134, pp. 305–313.

Dutt, M., Wehrle, C.J., and Jialal, I. (2023) ‘Physiology, Adrenal Gland.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK537260.

Feriante, J. and Sharma, N.P. (2023) ‘Acute and chronic mental health trauma.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK594231.

Gadhvi, M., Moore, M.J., and Waseem, M. (2023) ‘Physiology, Sensory System.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK547656.

Geiss, L., Stemmler, M., Beck, B., et al. (2023) ‘Dysregulation of the autonomic nervous system in adult attention deficit hyperactivity disorder: A systematic review.’ Cognitive Neuropsychiatry, 28(4), pp. 285–306.

George, D.T., Ameli, R., and Koob, G.F. (2019) ‘Periaqueductal gray sheds light on dark areas of psychopathology.’ Trends in Neurosciences, 42(5), pp. 349–360.

Hakamata, Y., Suzuki, Y., Kobashikawa, H., and Hori, H. (2022) ‘Neurobiology of early life adversity: A systematic review of meta-analyses towards an integrative account of its neurobiological trajectories to mental disorders.’ Front Neuroendocrinol, 65, 100994. doi: 10.1016/j.yfrne.2022.100994

Hanusch, K.U. and Janssen, C.W. (2019) ‘The impact of whole-body hyperthermia interventions on mood and depression: Are we ready for recommendations for clinical application?’ International Journal of Hyperthermia, 36(1), pp. 573–581.

Hosang, L., Flügel, A., and Odoardi, F. (2024) ‘Body-brain axis: Orchestrating immune responses.’ Cell Research, 34(11), pp. 757–758.

Hosseini-Kamkar, N., Varvani Farahani, M., Nikolic, M., et al. (2023) ‘Adverse Life Experiences and Brain Function: A Meta-Analysis of Functional Magnetic Resonance Imaging Findings.’ JAMA Netw Open, 6(11), 2340018. doi: 10.1001/jamanetworkopen.2023.40018

Hsu, D.T. and Jarcho, J.M. (2021) ‘Next up for psychiatry: Rejection sensitivity and the social brain.’ Neuropsychopharmacology: Official Publication of the American College of Neuropsychopharmacology, 46(1), pp. 239–240. https://doi.org/10.1038/s41386-020-00802-9

Ismaylova, E., Nemoda, Z., and Booij, L. (2025) ‘Brain serotonin, oxytocin, and their interaction: Relevance for eating disorders.’ Journal of Psychopharmacology (Oxford, England), advance online publication, p. 2698811241309617.

Kataoka, Y. and Yoshida, F. (2005) ‘The change of hemodynamics and heart rate variability on bathing by the gap of water temperature.’ Biomedicine & Pharmacotherapy, 59(1), S92–S99. https://doi.org/10.1016/s0753-3322(05)80016-2

Kenny, B.J. and Bordoni, B. (2022) ‘Neuroanatomy, Cranial Nerve 10 (Vagus Nerve).’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK537171.

Kojima, D., Nakamura, T., Banno, M., et al. (2018) ‘Head-out immersion in hot water increases serum BDNF in healthy males.’ International Journal of Hyperthermia, 34(6), pp. 834–839.

Koop, L.K. and Tadi, P. (2023) ‘Neuroanatomy, Sensory Nerves.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK539846.

Leistner, C. and Menke, A. (2020) ‘Hypothalamic-pituitary-adrenal axis and stress.’ Handbook of Clinical Neurology, 175, pp. 55–64.

Levinson, D.B., Stoll, E.L., Kindy, S.D., Merry, H.L., and Davidson, R.J. (2014) ‘A mind you can count on: Validating breath counting as a behavioral measure of mindfulness.’ Frontiers in Psychology, 5, p. 1202.

Lotzin, A., Grundmann, J., Hiller, P., et al. (2019) ‘Profiles of childhood trauma in women with substance use disorders and comorbid posttraumatic stress disorders.’ Frontiers in Psychiatry, 10, p. 674.

Luesma, M.J., López-Marco, L., Monzón, M., and Santander, S. (2024) ‘Enteric nervous system and its relationship with neurological diseases.’ Journal of Clinical Medicine, 13(18), p. 5579.

Maki, K.A., Wallen, G.R., Bastiaanssen, T.F.S., et al. (2024) ‘The gut-brain axis in individuals with alcohol use disorder: An exploratory study of associations among clinical symptoms, brain morphometry, and the gut microbiome.’ Alcohol, Clinical & Experimental Research, 48(7), pp. 1261–1277.

Marazziti, D., Palermo, S., and Mucci, F. (2021) ‘The science of love: State of the art.’ Advances in Experimental Medicine and Biology, 1331, pp. 249–254.

Masuch, T.V., Bea, M., Alm, B., et al. (2019) ‘Internalized stigma, anticipated discrimination and perceived public stigma in adults with ADHD.’ Attention Deficit and Hyperactivity Disorders, 11(2), pp. 211–220.

Mokhtar, M. and Singh, P. (2023) ‘Neuroanatomy, Periaqueductal Gray.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK554391.

Narvaez, J.C.M., Remy, L., Bermudez, M.B., et al. (2019) ‘Re-traumatization cycle: Sexual abuse, post-traumatic stress disorder and sexual risk behaviors among club drug users.’ Substance Use & Misuse, 54(9), pp. 1499–1508.

Naumann, J., Grebe, J., Kaifel, S., et al. (2017) ‘Effects of hyperthermic baths on depression, sleep and heart rate variability in patients with depressive disorder: A randomized clinical pilot trial.’ BMC Complementary and Alternative Medicine, 17(1), p. 172.

Naumann, J., Kruza, I., Denkel, L., et al. (2020) ‘Effects and feasibility of hyperthermic baths in comparison to exercise as add-on treatment to usual care in depression: A randomized, controlled pilot study.’ BMC Psychiatry, 20(1), p. 536.

Ojima, S. and Ohishi, M. (2023) ‘Effects of hot spring bathing on cardiac and vascular function.’ Hypertension Research: Official Journal of the Japanese Society of Hypertension, 46(7), pp. 1705–1706. https://doi.org/10.1038/s41440-023-01290-2

Perna, G., Riva, A., Defillo, A., et al. (2020) ‘Heart rate variability: Can it serve as a marker of mental health resilience? Special section on “Translational and Neuroscience Studies in Affective Disorders”.’ Journal of Affective Disorders, 263, pp. 754–761.

Pierce, J.E. and Péron, J. (2020) ‘The basal ganglia and the cerebellum in human emotion.’ Social Cognitive and Affective Neuroscience, 15(5), pp. 599–613.

Porges, S.W. (2009) ‘The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system.’ Cleveland Clinic Journal of Medicine, 76(Suppl 2), pp. S86–S90.

Porges, S.W. (2011) The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York: W.W. Norton & Company.

Quinn, P.D., Chang, Z., Hur, K., et al. (2017) ‘ADHD medication and substance-related problems.’ The American Journal of Psychiatry, 174(9), pp. 877–885.

Rajendran, P.S., Hadaya, J., Khalsa, S.S., et al. (2024) ‘The vagus nerve in cardiovascular physiology and pathophysiology: From evolutionary insights to clinical medicine.’ Seminars in Cell & Developmental Biology, 156, pp. 190–200.

Roberts, W., Fillmore, M.T., and Milich, R. (2012) ‘Drinking to distraction: Does alcohol increase attentional bias in adults with ADHD?’ Experimental and Clinical Psychopharmacology, 20(2), pp. 107–117.

Russell, G. and Lightman, S. (2019) ‘The human stress response.’ Nature Reviews Endocrinology, 15(9), pp. 525–534.

Sattayakhom, A., Wichit, S., and Koomhin, P. (2023) ‘The effects of essential oils on the nervous system: A scoping review.’ Molecules, 28(9), p. 3771.

Schlosser, M., Jones, R., Demnitz-King, H., et al. (2022) ‘Meditation experience is associated with lower levels of repetitive negative thinking: The key role of self-compassion.’ Current Psychology, 41, pp. 3144–3155.

Schuman-Olivier, Z., Trombka, M., Lovas, D.A., et al. (2020) ‘Mindfulness and behavior change.’ Harvard Review of Psychiatry, 28(6), pp. 371–394.

Sharkey, K.A. and Mawe, G.M. (2023) ‘The enteric nervous system.’ Physiological Reviews, 103(2), pp. 1487–1564.

Sigrist, C., Mürner-Lavanchy, I., Peschel, S.K.V., Schmidt, S.J., Kaess, M., and Koenig, J. (2021) ‘Early life maltreatment and resting-state heart rate variability: A systematic review and meta-analysis.’ Neurosci Biobehav Rev. 120, pp. 307 -334. doi: 10.1016/j.neubiorev.2020.10.026

Taren, A.A., Gianaros, P.J., Greco, C.M., et al. (2017) ‘Mindfulness meditation training and executive control network resting state functional connectivity: A randomized controlled trial.’ Psychosomatic Medicine, 79(6), pp. 674–683.

Thau, L., Reddy, V., and Singh, P. (2022) ‘Anatomy, Central Nervous System.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK542179.

Tindle, J. and Tadi, P. (2022) ‘Neuroanatomy, Parasympathetic Nervous System.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK553141.

Trivedi, G., Sharma, K., Saboo, B., et al. (2023) ‘Humming (simple bhramari pranayama) as a stress buster: A Holter-based study to analyze heart rate variability (HRV) parameters during bhramari, physical activity, emotional stress, and sleep.’ Cureus, 15(4), p. e37527.

Vanderhasselt, M.A. and Ottaviani, C. (2022) ‘Combining top-down and bottom-up interventions targeting the vagus nerve to increase resilience.’ Neuroscience and Biobehavioral Reviews, 132, pp. 725–729.

Walker, P. (2013) Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma. CreateSpace Independent Publishing Platform.

Waxenbaum, J.A., Reddy, V., and Varacallo, M.A. (2023) ‘Anatomy, Autonomic Nervous System.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK539845.

Yue, W.L., Ng, K.K., Koh, A.J., et al. (2023) ‘Mindfulness-based therapy improves brain functional network reconfiguration efficiency.’ Translational Psychiatry, 13(1), p. 345.

Zup, S.L., Park, J.H., and Dominguez, J.M. (2022) ‘Editorial: Intersection of hormones and neuropeptides in the brain.’ Frontiers in Behavioral Neuroscience, 16, p. 886591.

Part 2 Takeaways

Exploring the ADHD brain: Regions, networks, and neurochemistry

- Your brain is a living symphony, not a list of deficits: ADHD isn’t just about what’s hard – it’s about how your brain coordinates movement, emotion, attention, and intuition across many regions. From your frontal lobe to your cerebellum, each part plays a role in your experience, moment to moment.

- ADHD is whole-body, not just whole-brain: Your nervous system, your gut, your heart – they’re all in constant conversation with your brain. The signals that shape your focus, mood, and energy don’t come from one place. They rise from the rhythm of your entire system.

- Neurochemistry is dynamic – not defective: Dopamine, noradrenaline, glutamate, BDNF, and cortisol don’t exist in isolation. They respond to your environment, your rituals, your rest. ADHD isn’t a lack – it’s a different dance. When you support balance, your focus and motivation follow.

- Your brain is not set in stone: It’s plastic, fluid, and always learning. Small, consistent cues – like breathing slowly, stepping into sunlight, or moving your body with intention – reshape your brain’s pathways. Flexibility can be learned. Calm can be practised. Safety can be grown.

- Compassion is the most powerful rewiring tool of all: Your stress responses – fight, flight, freeze, fawn – aren’t flaws. They’re survival strategies from an earlier time. When you meet them with curiosity instead of critique, you begin to unlearn urgency and relearn trust.

Take action: Navigating the ADHD brain in real life

- Tend your nervous system like a garden: Rituals don’t have to be grand. A warm bath. A counted breath. A slow stretch before sleep. These acts whisper to your body: you’re safe now.

- Work with your chemistry, not against it: Notice what steadies you. Morning light. A burst of movement. A deep exhale. These are your medicines – free, intuitive, and effective, with hard scientific evidence to boot.

- Trust in tiny steps: Neuroplasticity is slow magic. One pause. One mindful check-in. One ‘I notice I’m overwhelmed’ can begin to shift a lifelong pattern. Progress grows through repetition, not force.

- Let self-awareness soften self-judgement: When a moment feels hard, try asking: What’s happening in my body? What kind of support would feel kind right now? These questions open space for care to enter.

- Remember, your brain is in relationship with your body: You’re not a floating head, you’re a full system. Your nervous system listens to every choice. Each cue of safety creates more space to thrive.

- Celebrate how far you’ve come: You’re not just learning facts, you’re rewriting stories. Every insight, every breath of grace, every small win counts. Your ADHD brain is not a project to fix – it’s a creative, adaptive, evolving masterpiece. Keep tending to it like something precious. Because it is.

A note from the inside out

I am not here to fight myself.

I am learning to listen.

To walk with my body, not against it.

To meet my mind with presence, not pressure.

One breath, one gesture of trust, one gentle becoming at a time.

Part 3

Brains, Guts, and the Nourished Mind

Chapter 9

The Gut Microbiome

Your Inner Transformation Portal

In this chapter

Welcome to Chapter 9! This is the beginning of Part 3 of our journey. If Part 1 helped you find your voice and Part 2 explored the neurobiology of ADHD, now we pivot to nutrition, and the microscopic universe inside you that shapes your mind, mood, and focus.

Your gut microbiome is a living ecosystem of trillions of microbes. It’s not just digesting your food, it’s crafting neurotransmitters, immune messengers, and tiny molecules that speak directly to your brain. Short-chain fatty acids (SCFAs), for instance, are microbial alchemists, influencing everything from gut lining health to stress resilience.

This isn’t just digestion. It’s transformation. Your gut is a portal between food and feeling, microbes and mind. And at the heart of it all? A remarkable dance of adaptation – a true symbiotic relationship – where you shape your microbiome, and in turn, it shapes you.

Throughout Part 3, you’ll learn how this hidden world affects cognition, emotion, and energy – and how small, sensory shifts in your diet can help you partner with your microbes, not battle them.

So, let’s step into the portal. There’s a universe within you, waiting.

First things first: Microbiome or microbiota?

Technically, your gut microbes are called the microbiota – this includes all the tiny living organisms inside you. The microbiome, on the other hand, refers to the entire ecosystem: the microbes themselves, their genetic material, and the environment they inhabit.

Think of it like a film production: the microbiota is the cast (bacteria, fungi, archaea); the microbiome is the full production – cast, script, set, and lighting.

A kind reminder

You might see slight differences in terminology across scientific texts, but there’s no need to panic if you say ‘microbiome’ when you really mean ‘microbiota’. We’re all at different points in the learning curve, and rigid technicalities shouldn’t discourage curiosity.

In my opinion as a scientist, understanding the role of these microorganisms is far more important than getting every term 100% right. Your gut microbiota isn’t just a passive collection of microbes – it’s a living, adapting ecosystem that plays a fundamental role in your health. Whether we call it the microbiota or the microbiome, its influence is undeniable.

Figure 9.1: A microbial map of your gut

[Long Description]

A diagram of the human digestive tract showing microbes at different sites. The mouth contains about 10⁶ CFU/mL, including Streptococcus, Actinomyces, Veillonella, Prevotella, Fusobacterium, Neisseria, Haemophilus, and yeasts. The stomach and duodenum have low counts (10¹–10² CFU/mL), mainly Lactobacilli, Streptococci, and yeasts. The jejunum and ileum contain 10⁴–10⁸ CFU/mL, with Lactobacilli, Streptococci, Bacteroides, Bifidobacteria, Fusobacteria, and coliforms. The colon is the most dense (10¹⁰–10¹² CFU/mL), hosting Bacteroides, Bifidobacteria, Streptococci, Eubacteria, Veillonella, Roseburia, Faecalibacterium, Akkermansia, Lactobacilli, Proteus, Staphylococci, Pseudomonads, yeasts, and protozoa.

From mouth to colon, your gut is home to trillions of microbes, each region with its own unique community. These microbial neighbours influence everything from digestion to mood, forming an inner ecosystem that’s as dynamic as it is essential.

The gut microbiome: An ecosystem within

Back in Chapter 1, we explored ADHD through a strength-based lens, comparing neurodiversity to a thriving meadow – an ecosystem where every species plays a role in sustaining balance and resilience. Just as biodiversity strengthens a landscape’s adaptability, cognitive diversity expands the range of human expression and capability.

This principle of interdependence applies equally to your gut microbiome – a hidden ecosystem within you, where trillions of microorganisms contribute to your health in ways you may never see but constantly experience.

Like a wildflower meadow, your gut microbiota flourishes through diversity. It spans the entire length of your digestive tract, growing in complexity as it journeys from your mouth to your colon. What begins as a scattering of microbial ‘seeds’ in the mouth blossoms into a richly populated ecosystem further down the digestive tract. Each species has its own distinct role:

- Some act like nutrient-replenishing roots, breaking down fibres into vital fuel.

- Others work as pollinators, exchanging biochemical signals that regulate digestion and immunity.

- Some species act as protective foliage, shielding the gut barrier from harmful invaders.

Together, they transform raw materials into nourishment, shaping the very soil of your health – the foundation of metabolism, inflammation control, and brain function. But this dynamic community isn’t just composed of bacteria. It also includes fungi, archaea, viruses, and even some parasites, each playing a unique role in the ecosystem. These microscopic life forms outnumber your human cells and carry a genetic blueprint far beyond your own. In many ways, they are as essential to your survival as your heart or lungs – hidden in plain sight but vital to your health.

Diversity as a cornerstone of health

Just as a meadow’s resilience depends on its biodiversity, your gut microbiota thrives on variety. The broader the range of species, the more adaptable and resilient your gut becomes.

There is no single ‘standard’ microbiota. Your microbial fingerprint is uniquely yours, and it’s shaped by your story, your environment, and your lived experience. Even so, patterns do emerge, and research shows that most of the bacteria in your gut belong to three dominant phyla:

- Firmicutes (Bacillota)
- Bacteroidetes (Bacteroidota)
- Actinobacteria (Actinomycetota)

These three groups make up 70–90% of your microbiome (Rinninella et al., 2019), while the remainder consists of less dominant phyla, such as:

- Proteobacteria (Pseudomonadota), which include both helpful and opportunistic species.

- Verrucomicrobia, which includes the polyphenol-loving Akkermansia muciniphila, known for gut barrier support.

- Fusobacteria and Tenericutes, which influence digestion and immune interactions.

The precise balance of microbes varies between individuals, shaped by factors such as:

- Dietary patterns: Whole foods and fibres promote diversity, while highly processed foods reduce it.

- Early-life exposure: Mode of birth (vaginal or C-section) and infant feeding (breast milk or formula) influence initial microbiome formation.

- Geographic location: Living in an urban vs. a rural environment affects your microbial composition.

- Antibiotic use: Medication history can alter microbial populations, sometimes permanently.

Certain species – such as Lactobacillus and Bifidobacterium – may not be the most abundant, but they pack a punch for your health. They:

- synthesize vitamins, including B vitamins and vitamin K

- regulate inflammation by influencing immune cell activity

- produce SCFAs (like butyrate), which fuel gut cells and support brain health

- maintain pH balance, keeping harmful microbes in check.

And the most fascinating thing is that your microbiome is always evolving. It expands in early childhood, stabilizes in adolescence, and continues to shift subtly throughout adulthood. Instead of gaining or losing entire species overnight, its internal balance adjusts, influencing functions like digestion, neurotransmitter production, and immune responses (Mancabelli et al., 2024). This constant adaptation highlights just how interactive your relationship with your microbiota really is.

Is there a ‘typical microbial signature’ for ADHD?

Not quite – not yet.

Over the past decade, researchers have been hunting for microbial fingerprints that might help explain ADHD’s roots. And while they’ve found plenty of differences between ADHD and non-ADHD profiles, the findings are far from uniform. Results often depend on factors like age, diet, medication use, and even lab methods.

That said, a few microbial names keep reappearing:

- Faecalibacterium, a known anti-inflammatory ally, is often lower in unmedicated children with ADHD.

- Dialister has shown up as both reduced and elevated in different groups – possibly due to medication or age. It may influence GABA, a neurotransmitter tied to attention and calm.

- Bifidobacterium appears elevated in some children with ADHD but drops after certain nutritional interventions.

- In adults, genera like Megamonas, Veillonellaceae, and Selenomonadaceae seem more prominent, possibly reflecting shifts due to stress, ageing, or diet.

So, rather than a single microbial signature, we’re seeing more of a biological collage – different arrangements of microbes shaped by context, not destiny (Lawrence et al., 2023; Sukmajaya et al., 2021; Richarte et al., 2021).

And, the way I see it, that’s actually encouraging! It suggests that ADHD isn’t tied to one ‘bad bug’ or missing strain. Instead, your microbiome may be one of many dials influencing inflammation, neurotransmitter balance, and the gut-brain conversation.

This is an unfolding story, still being written. So, in the meantime, let’s be careful not to turn gut health into another way of chasing ‘normal’. Your goal isn’t to build a microbiome that looks more like someone else’s, or to erase the traces of ADHD from your biology. That’s just neuronormativity in disguise.

Instead, this is about building a relationship with your body that’s based on curiosity, not criticism. Your gut is part of your ADHD landscape, not its definition. You’re not broken – you’re biodiverse. A whole inner world in conversation with the outer one. And science is catching up to what many ADHDers already sense – that the brain and body are deeply, exquisitely connected.

So be kind to your microbes. Be even kinder to yourself.

Microbial taxonomy 101

Just like plants and animals, microbes are classified into family trees based on appearance, function, and evolutionary relationships. This system, called microbial taxonomy, helps scientists organize bacteria, fungi, and archaea into different levels – from broad phyla to specific strains (Thompson et al., 2013; Wilmanski et al., 2021).

Think of it this way: saying ‘dog’ tells you the general category, but it doesn’t tell you whether you’re dealing with a friendly labrador or a fiercely loyal chihuahua – two breeds with distinct traits. Microbial classification works in the same way.

Let’s break down Lactobacillus plantarum PS128, a probiotic strain studied for its mental health benefits:

- Phylum: Firmicutes (a large group of bacteria that includes gut-friendly species)

- Class: Bacilli (bacteria often found in the gut, many of which produce beneficial compounds)

- Order: Lactobacillales (commonly known as lactic acid bacteria, found in fermented foods like yoghurt, kefir, and kimchi)

- Family: Lactobacillaceae (probiotic bacteria that support digestion and immunity)

- Genus: Lactobacillus (a well-known group of beneficial bacteria. And a fun geeky fact is that the name is italicized from the genus down to the strain)

- Species: Lactobacillus plantarum (L. plantarum, a species known for gut health benefits)

- Strain: Lactobacillus plantarum PS128 (L. plantarum PS128. The PS128 is a specific type of L. plantarum that’s been studied for mood and behaviour regulation)

Why this matters (with a pinch of self-kindness)

Knowing a microbe’s full name is essential because not all members of the same genus or species do the same thing. Saying ‘Lactobacillus’ is like saying ‘dog’ – useful, but too broad.

Continuing with our example, L. plantarum PS128 has been studied for its ability to improve disruptive and rule-breaking behaviours and hyperactivity/impulsivity in autistic children (Liu et al., 2019), whereas L. plantarum P8, on the other hand, is linked to better memory and cognitive function in stressed adults (Lew et al., 2019). Same species, distinct effects. This is why strain-level detail matters in probiotic studies – because tiny differences can lead to very different outcomes.

That said, please don’t feel pressured to memorize Latin names or chase the ‘perfect’ strain. Your gut is an ecosystem, not a vending machine – it responds to rhythm, not demands. It’s shaped by patterns over time – what you eat most days, how you move, how you rest, how you connect. No single supplement is a magic fix, and no label can replace the richness of a well-fed, well-supported microbial community.

Now that we’ve explored the diversity of your gut microbiota, let’s take a closer look at how these microbes aren’t just passive residents – they’re highly skilled chemists, breaking down food and extracting the building blocks of life itself.

Microbial alchemy: Turning food into nourishment

Your gut microbiome isn’t just a passive digestion system – it’s a team of master alchemists, working in symbiosis with your body to refine nutrients, extract energy, and create essential compounds that influence everything from metabolism to brain health. While traditional nutrition focuses on proteins, fats, and carbohydrates, the microbiome takes centre stage in refining these macronutrients and unlocking the full potential of fibres, polyphenols, and essential fatty acids.

Your microbes actively collaborate with you, breaking down dietary components into biologically active molecules that influence metabolism, immunity, and even cognitive function. This ongoing process highlights how your relationship with your microbiome is a partnership, not a one-way street.

Proteins, fats, and carbohydrates: The foundations of nutrition

Macronutrients form the cornerstone of your diet, providing the raw materials that power your body and your mind (Morris and Mohiuddin, 2025). Think of them like this:

- Proteins: The construction crew of your body, responsible for building and repairing muscles, organs, and tissues. They also form enzymes, neurotransmitters (like dopamine), and immune molecules.

- Fats: The structural support system, insulating organs, reinforcing cell membranes, and enhancing neural communication in the brain and nervous system.

- Carbohydrates: The primary energy providers, fuelling everything from basic metabolism to higher-order thinking and focus.

The totally expected twist is that these macronutrients don’t work in isolation. Their effectiveness depends on how well your microbiome processes and refines them.

Take omega-3 polyunsaturated fatty acids (PUFAs) from oily fish, nuts, and seeds, for example. These essential fats undergo a two-stage breakdown: first, digestive enzymes in your stomach and small intestine begin the process, but it’s in the colon where gut microbes – such as Coprococcus and Bacteroides – play a key role in refining them. This microbial interaction enhances the anti-inflammatory potential of omega-3s and improves how efficiently your body absorbs and utilizes them to support brain function, immune regulation, and cellular health (Vijay et al., 2021; Fu et al., 2021). It’s one of many ways your microbiome acts as a metabolic processor, refining nutrients in real time to support resilience, focus, and repair. This is nutrient intimacy – food meeting microbes in a soothing chemistry of care.

What is metabolism?

Metabolism is your body’s natural alchemy – a collaborative process where you and your microbes work together to transform food into energy and essential nutrients that keep you fuelled and thriving.

The microbiome’s transformative power

Your gut microbes do far more than digest food – they act as specialist processors, extracting and modifying nutrients into their most biologically active forms. This transformation turns what might otherwise pass through undigested into:

- fuel for your cells

- anti-inflammatory compounds

- metabolic regulators that influence mood, energy, and cognition.

Among these, fibres and polysaccharides are the primary energy source for gut microbes – but they’re far from the only players. There are other key dietary components that interact with your microbiome:

- Polyphenols: Powerful antioxidants found in colourful plant foods.

- Polyunsaturated fatty acids (PUFAs): Brain-supporting fats that rely on microbial metabolism.

- Other plant compounds, such as phytosterols and sulphur-containing molecules, which modulate inflammation and gut barrier integrity.

Let’s break down how these interactions work and why they matter.

Fibres and polysaccharides: A life-giving feast for your microbes

Unlike proteins, fats, and simple sugars, many fibres and complex polysaccharides pass through your small intestine undigested. This is where your gut microbes take over, fermenting these compounds and unlocking key nutrients and bioactive molecules (Álvarez-Mercado and Plaza-Diaz, 2022).

But first, what’s the difference between fibres and polysaccharides?

- Polysaccharides are complex carbohydrates – long chains of sugar molecules linked together. Some, like starch, are digestible, while others resist breakdown. As an example, resistant starch (found in green bananas or cooked-and-cooled potatoes) promotes the growth of Lactobacillus and Bifidobacterium (Chen et al., 2024).

- Fibres are a subclass of polysaccharides that humans can’t fully break down. They include cellulose, hemicellulose, and pectins – which travel to the colon intact, awaiting microbial fermentation. Once fermented by gut bacteria, fibres produce short-chain fatty acids (SCFAs) – butyrate, acetate, and propionate – which play a critical role in gut and brain health (Prasad and Bondy, 2018).

Why are SCFAs so important?

I keep going on about SCFAs for a number of reasons:

- They fuel colon cells, strengthening your gut lining.

- They regulate metabolism, improving blood sugar control and fat storage.

- They are molecular messengers, delivering critical updates between your gut and brain. These tiny compounds don’t just regulate gut lining integrity – they also influence neurotransmitters like dopamine and serotonin, which are deeply intertwined with focus, emotional regulation, and resilience in ADHD.

SCFAs get their name from their compact structure – a bit like a string of beads, where some fat chains are long, others are short. Because of their small size, SCFAs are rapidly absorbed, allowing them to travel from the gut into the bloodstream, where they influence multiple systems, including the brain.

What are prebiotics?

Your microbes act as expert chefs, transforming fibre-rich leftovers into nutrients you wouldn’t be able to extract on your own – an extraordinary example of human-microbe teamwork.

This is why fibres and polysaccharides are known as prebiotics – they serve as fuel for beneficial microbes, helping them thrive while also supporting your digestive, immune, and neurological health (Gibson et al., 2017).

- Pre means before or for.

- Biotic means life.

A fitting name for the nourishment that sustains your microbial allies, isn’t it? But fibres and polysaccharides aren’t the only food components your gut microbes transform. Another key group of nutrients – polyphenols – play an equally important role in shaping the microbial ecosystem. These powerful plant compounds, found in colourful fruits, vegetables, tea, and spices, offer potent antioxidant and anti-inflammatory effects. But much like prebiotics, their full potential is unlocked by the gut microbiome, which refines them into bioactive molecules that influence metabolism, immunity, and even brain function.

Polyphenols: Antioxidant allies

Found in colourful foods like berries, tea, and spices, polyphenols are celebrated for their antioxidant and anti-inflammatory properties. But despite their potential, they don’t easily interact with the body on their own. Think of them as locked treasure chests, brimming with biochemical riches but difficult to access.

This is where your gut microbiota steps in. These microscopic alchemists act as the keys, unlocking the full potential of the polyphenols by converting them into smaller, more biologically active compounds. Take anthocyanins in blueberries, for example: gut microbes break them down into metabolites that not only fuel SCFA production but also amplify their cognitive and anti-inflammatory effects (Liang et al., 2024).

It’s worth noting that polyphenols don’t work in isolation. Once transformed, they enter into a dynamic feedback loop with SCFAs – enhancing gut barrier function, reducing oxidative stress, and modulating neurotransmitter activity (Láng et al., 2024). In plain English, polyphenols and your microbiota don’t just coexist; they co-create the conditions for cognitive clarity, mood balance, and gut health.

Polyunsaturated fatty acids (PUFAs): Brain fuel with microbial influence

Omega-3 PUFAs, found in oily fish, walnuts, and flaxseeds, are essential fats known for their anti-inflammatory and neuroprotective effects. But while the spotlight often falls on their direct role in brain health, their journey begins in the gut.

Research suggests that gut bacteria – including Bifidobacterium, Lactobacillus, and Propionibacteria – don’t just break down PUFAs, but actively feed on them, shaping the balance of microbial populations. In doing so, they help out-compete potentially problematic microbes like Salmonella and Shigella, both of which can drive inflammation when left unchecked (Lemons and Liu, 2022).

This microbial interaction is a perfect example of the transformation I keep referring to. Microbes metabolize omega-3s, improving absorption and supporting neurotransmitter pathways (Brown et al., 2023). This gut-driven process strengthens brain-gut communication, directly influencing mood stability, cognitive function, and ADHD-related focus fluctuations.

As we’ll explore in Chapter 10, these microbial interactions play a pivotal role in regulating stress responses, dopamine activity, and emotional resilience – an important consideration for those of us navigating ADHD.

Other plant compounds: Microbial co-factors in metabolism

Beyond polyphenols and omega-3s, other plant-derived compounds rely on microbial metabolism to unleash their full health benefits.

- Phytosterols, found in nuts, seeds, and whole grains, help regulate cholesterol absorption in the gut. But intriguingly, they also influence microbial balance, increasing beneficial bacteria like Lactobacillus and Bifidobacterium while reducing populations of microbes linked to metabolic conditions such as type 2 diabetes (Liu et al., 2024; Miszczuk et al., 2024).

- Sulphur-containing compounds, such as glucosinolates from cruciferous vegetables (broccoli, Brussels sprouts, cabbage), require microbial processing to release isothiocyanates – potent compounds associated with cancer prevention and metabolic health. Certain gut bacteria, including Bacteroides and Firmicutes, excel at unlocking these bioactive molecules, reinforcing their gut-supporting and detoxifying properties (Sikorska-Zimny and Beneduce, 2021; Bouranis et al., 2021).

At its core, your gut microbiota is so much more than a processing system – it’s a veritable biochemical refinery, converting raw plant compounds into molecules that regulate immune health, neurotransmitter balance, and cognitive function.

This is why nourishing microbial diversity isn’t just about ‘gut health’ – it’s an act of deep self-care that enhances how your body extracts, absorbs, and utilizes nutrients. The ripple effects extend far beyond digestion, influencing your brain, energy levels, emotional regulation, and long-term wellbeing.

A gut-centric perspective on nutrition for ADHD (with a Spanish twist)

Throughout Part 3, we’ll be exploring nutrition not as a restrictive set of rules, but as a dynamic partnership between you and your microbiota. This isn’t about counting nutrients or obsessing over macronutrients – it’s about understanding how food interacts with your internal ecosystem (Ross et al., 2024).

For ADHD brains, this approach is game-changing. Rather than focusing on individual nutrients, we shift towards patterns of eating that naturally support neurotransmitter balance, focus, and emotional regulation. And the best framework to make this happen is the Mediterranean way of eating because it’s consistently linked with healthier cognitive ageing and brain resilience (Charisis et al., 2025). Rooted in balance, variety, and whole foods, it aligns perfectly with what your microbiota needs to thrive, with a natural emphasis on:

- fibre-rich plants to fuel for beneficial microbes

- polyphenol-packed herbs and spices with anti-inflammatory and microbial-regulating properties

- healthy fats like extra virgin olive oil and omega-3s for brain and gut barrier support.

The research on Mediterranean-style eating and gut health is staggering. High-quality clinical studies consistently link it to increased microbial diversity, improved digestion, and reduced inflammation – three pillars that directly influence focus, energy, and emotional resilience (Khavandegar et al., 2024).

So maybe I’m a little biased – being Spanish and all – but this isn’t just cultural preference, it’s scientifically sound. It’s not about rigid food lists or chasing superfoods, it’s about creating meals that naturally optimize gut-brain health, whether it is:

- pairing polyphenols with healthy fats to improve absorption

- eating a diversity of plant foods to fuel different microbial species

- using fermented foods to cultivate beneficial bacteria.

Each small step strengthens your gut microbiome, supporting focus, emotional balance, and sustained energy – four crucial pillars for ADHDers.

Now that we’ve explored how your gut microbiome processes nutrients and influences your brain, you might be wondering how this plays out in daily life. How do the foods you eat shape your focus, mood, and energy levels in real time?

Before going deeper into gut-supportive nutrition strategies, I invite you to take a step back and observe your own experience. This simple food awareness check-in isn’t about restrictions or rigid tracking, but about noticing patterns. What fuels you? What drains you? When we approach food with curiosity rather than criticism, we gain valuable insights into how our body and brain respond to different meals.

With that in mind, let’s start with a gentle, judgement-free self-exploration.

Food, mood, and focus: A three-day gut-friendly awareness check-in

For ADHDers, food can be unpredictable – some days it provides steady fuel, while on others, it leads to energy crashes, brain fog, or mood swings. This variability isn’t just about what you eat; it’s about how your body and brain respond to different foods.

That’s why I invite you to try a simple three-day gut-friendly awareness check-in before we explore ADHD-friendly nutrition strategies. As mentioned earlier, this is not about counting calories, tracking macros, or obsessing over portion sizes. Instead, it’s an opportunity to observe, with curiosity rather than criticism, how different meals influence your focus, energy levels, and emotional balance.

Think of this as a personal experiment – one where there are no right or wrong answers, only valuable insights. No pressure, no perfection – just a chance to notice patterns and make informed choices.

Step 1: Track your food and your body’s response

For the next three days, jot these down:

- What you eat and drink, especially plant-based foods like fruit, vegetables, nuts, seeds, grains, and pulses. Don’t worry about portions, just note what’s on your plate.

- Your own creative meal names! I often experiment in the kitchen without following recipes, which means I sometimes have to take a quick photo just to remember what I did. That’s my ADHD brain in action, with meals named things like Tofu a la Española – a dish I’ll probably never be able to recreate exactly, but hey, it was delicious!

- Any digestive changes, such as bloating, irregularity, sluggishness, or urgency to go.

- Your focus, mood, and energy levels. Do you feel sharp or foggy? Motivated or restless? Did certain meals lead to crashes or more stable energy?

Step 2: Spot patterns in your food variety

After three days, step back and look for trends:

- Are the same foods appearing on repeat?

- How diverse is your diet? A helpful target is 15 different plant-based foods over three days. (For reference, almonds and hazelnuts count as two separate foods, not just ‘nuts’.)

- Did any particular meals leave you feeling more balanced and focused?

Step 3: Make connections without pressure

Now, look beyond the numbers – can you connect what you ate with how you felt?

- Did certain meals keep you feeling steady and clear?

- Were there foods that left you irritable, wired, or sluggish?

- Did you forget to eat when hyperfocused – or feel too overwhelmed to prepare meals?

A kind reminder

This isn’t about perfection. It’s an evidence-based way to understand how food affects you. If you notice areas for improvement, fantastic! But if things feel chaotic, that’s okay too – this isn’t a competition.

- Motivation is healthy. Pressure is counterproductive.

- Instead of rigid rules, think of this as getting to know your own fuel sources – the foods that help you feel more focused, balanced, and in tune with yourself.

You’ve noticed the patterns. So now what?

This check-in was your first step in exploring the connection between food and your ADHD experience. You’ve observed your food landscape, and throughout the rest of Part 3, we’ll build on these insights to empower you to create a way of eating that truly supports you.

This is what you’ll learn about in the next chapters:

- The gut-brain axis: Why your microbes influence your energy, focus, and emotions.

- Nutritional strategies for ADHD: Practical ways to nourish both your brain and microbiome.

- No-diet, real-world meal planning: Making gut-friendly choices without stress or overwhelm.

The foods you eat don’t just nourish you, they actively shape your gut microbiome, influencing which microbial communities thrive and which struggle. But just like any vibrant ecosystem, balance is everything. When gut microbes work together harmoniously, they promote resilience, energy, and mental clarity. But when this balance shifts, the effects can ripple outward, sometimes in unexpected ways.

So, what happens when the gut’s microbial community is thriving – and what happens when it starts to unravel? Let’s explore that next.

Commensals, invaders, and microbial diplomacy

A thriving gut microbiota is a lot more than a random assortment of microbes – it’s a carefully structured ecosystem, where species communicate, collaborate, and compete, shaping everything from digestion to brain function. This microbial world is a place of diplomacy and balance, a council of coexistence where different groups of bacteria negotiate their roles in maintaining a healthy gut environment.

At the heart of this ecosystem are the commensal microbes – named after the Latin commensalis, meaning sharing a table. These species live peacefully alongside you, drawing nourishment from your gut environment without causing harm. Unlike parasitic microbes, which exploit their host, commensals range from neutral to beneficial. Some simply exist without disrupting your body’s processes, while others form powerful metabolic alliances, subtly enhancing both their own survival and your overall health.

One striking example of this microbial diplomacy is cross-feeding – a process where one species produces a compound that fuels another, creating a ripple effect of mutual support.

Cross-feeding: Microbes supporting microbes

A beautiful example of cross-feeding is the relationship between Bifidobacterium and Faecalibacterium prausnitzii, two of the gut’s most important allies.

- Bifidobacterium excels at breaking down complex carbohydrates into acetate, a short-chain fatty acid (SCFA) that subtly lowers gut pH, making the environment less inviting for harmful microbes.

- Faecalibacterium prausnitzii then takes this acetate and converts it into butyrate, another SCFA with extraordinary health benefits (Martín et al., 2023).

Butyrate is a lot more than just an energy source – it’s the primary fuel for the cells lining your colon (colonocytes). It strengthens the gut barrier, reduces inflammation, and helps regulate immune responses (Park et al., 2024).

This microbial teamwork is crucial because the majority of butyrate in the gut doesn’t come directly from food – it comes from these microbial collaborations. A diverse, well-balanced microbiome isn’t just about having the ‘right’ species – it’s about creating the right conditions for these beneficial interactions to thrive.

When balance shifts: The overcrowded cafe effect

In an ideal scenario, this microbial diplomacy self-regulates, with no single species overpowering the others. But just like a quiet cafe overtaken by clatter, microbial harmony can unravel when a few dominant strains start to shout over the rest.

This is where the difference between ‘commensal’ and ‘opportunistic’ microbes becomes critical. Some microbes, like certain strains of Escherichia coli (E. coli), are typically harmless, living peacefully in the gut and assisting with nutrient processing. But when microbial diversity drops, or when highly processed, low-fibre foods become the norm, these microbes seize the opportunity to multiply, overshadowing beneficial species (Proença et al., 2017).

Once this imbalance begins, it can spiral. Beneficial microbes struggle to reclaim their space, gut lining integrity weakens, and immune responses become overactive. This microbial imbalance is known as dysbiosis – a condition that doesn’t just disrupt digestion but sends ripple effects throughout the body and brain.

Dysbiosis: When microbial harmony breaks down

At its best, the gut microbiome operates in symbiosis – a dynamic equilibrium where different species contribute to an environment that supports digestion, immune balance, and cognitive function. The opposite of this is dysbiosis (Dodero et al., 2024), a term rooted in Greek: dys- (bad, difficult) and biosis (way of living) – a fitting name for what happens when harmony gives way to chaos.

Figure 9.2: From symbiosis to dysbiosis – your gut microbiome in health and distress

[Long Description]

A diagram showing three stages of gut microbiome balance. In symbiosis, the mucus layer, gut lining, and bloodstream are intact, microbes are balanced, and immune cells are healthy. In dysbiosis, microbial balance is disrupted, lipopolysaccharides (LPS) appear, and the immune system is triggered. In leaky gut, the gut lining breaks down, harmful microbes and particles cross into the bloodstream, and immune cells become overactive, signalling loss of balance and systemic distress.

When your gut microbiome is in balance, it supports a strong gut lining and healthy immunity. But under stress – through dysbiosis – this harmony unravels, coupled with an immune system in alert mode and a gut ecosystem that begins to break down.

Dysbiosis isn’t just about having too many ‘bad’ bacteria – it’s about losing microbial diversity and function, which leaves your gut more vulnerable to inflammation and external stressors. This imbalance can be triggered by:

- low-fibre diets, which deprive beneficial microbes of the fuel needed to produce SCFAs like butyrate

- chronic stress, which alters gut motility, shifts microbial composition, and weakens gut barrier integrity

- environmental toxins and antibiotics, which can wipe out beneficial species, reducing microbial resilience.

When this delicate balance is disturbed, opportunistic microbes – particularly those from the Proteobacteria phylum – take advantage (Winter and Bäumler, 2023). This group includes Citrobacter, Klebsiella, and some strains of E. coli, bacteria that can stay in your body after a chest or urine infection, producing inflammatory compounds and disrupting healthy immune function (Shin et al., 2015).

Lipopolysaccharides (LPS): The inflammatory trigger

One major consequence of dysbiosis is the overproduction of lipopolysaccharides (LPS) – toxic molecules found in the outer membranes of Proteobacteria (Farhana and Khan, 2025).

In small amounts, LPS helps regulate immune function. But when gut balance is lost, these molecules spill into the bloodstream, triggering chronic inflammation and oxidative stress (Ghosh et al., 2020). This low-grade, persistent inflammation can exacerbate ADHD symptoms, influencing dopamine regulation, focus, and emotional resilience.

This is where the gut-brain connection becomes even clearer, as we’ll explore in Chapter 10.

The oxidative stress and inflammation loop: A double hit for ADHD

Inflammation and oxidative stress are deeply intertwined, feeding into one another in a self-perpetuating cycle that significantly affects both body and mind.

When gut microbes fall out of balance, they trigger an immune response, releasing inflammatory molecules called cytokines. While cytokines are essential for immune regulation, they can also intensify oxidative stress – a process where unstable molecules known as free radicals begin to damage cells (Kunst et al., 2023).

Free radicals are like sparks from a fire – helpful in small, controlled amounts but destructive when left unchecked. Normally, antioxidants act as a natural firefighting brigade, neutralizing free radicals to restore balance. But when dysbiosis disrupts this equilibrium, the body’s defences falter, leading to:

- neuroinflammation – a state of inflammation in the brain and nervous system that affects cognition, memory, and emotional regulation

- disrupted neurotransmitter pathways – oxidative stress interferes with dopamine and serotonin, making emotional balance harder to achieve

- heightened stress sensitivity, amplifying ADHD traits like impulsivity, focus fluctuations, and mental fatigue.

Why this matters for ADHD

Emerging research confirms that oxidative stress is heightened in ADHD, making us more susceptible to the downstream effects of dysbiosis – gut microbial imbalance (Anand et al., 2022; Lewis et al., 2025). This isn’t just a digestive issue; it has direct consequences for neuroinflammation, dopamine regulation, and cognitive stability.

When gut microbes fall out of balance, this can:

- increase inflammation, disrupting neurotransmitter pathways that affect focus and emotional regulation

- amplify oxidative stress, making it harder to maintain steady energy levels and mental clarity

- interfere with dopamine production, impacting motivation, impulse control, and executive function.

The good news is that microbial balance is dynamic. Your gut ecosystem is highly adaptable, meaning you can actively support it through dietary diversity, fibre, polyphenols, and omega-3s.

When you provide your gut with the right inputs, it responds by:

- reinforcing gut barrier integrity, reducing systemic inflammation at its source

- optimizing neurotransmitter pathways, promoting sharper focus, steadier moods, and better impulse control

- mitigating oxidative stress, supporting mental clarity, resilience, and emotional regulation.

As an ADHDer, being mindful of what and how you nourish yourself isn’t about restriction – it’s about recognizing that when you support your gut, it supports you back. Awareness of your body cues and a rhythm of consistency are the keys to success. Tiny rituals of care – one bite, one breath, one moment of trust – can shift the whole landscape within. When you learn to work with your body rather than against it, food becomes a tool for balance, not just fuel.

In a nutshell: How your microbiome shapes ADHD health

Your gut doesn’t just digest food – it listens, responds, and transforms. The trillions of microbes living within you are in constant conversation with your brain, shaping how you think, feel, and adapt. Here’s what we’ve uncovered:

- Your microbiome is a living intelligence: It refines nutrients, crafts neurotransmitters, and modulates inflammation – all of which shape your focus, mood, and energy.

- When balance shifts, challenges can intensify: Microbial imbalances (dysbiosis) may amplify ADHD traits like brain fog, impulsivity, and emotional swings by fuelling inflammation and oxidative stress.

- Gut-friendly foods are brain-friendly too: Fibre, polyphenols, and omega-3s don’t just support digestion – they help stabilize mood, sharpen focus, and sustain energy.

- Short-chain fatty acids are tiny but mighty: These microbially derived messengers help regulate dopamine and serotonin – key players in ADHD-related motivation, attention, and emotional flow.

- Inflammation leaves a nervous system imprint: It influences how you feel, move, and relate. Calming the gut calms the mind.

- You’re not fixed – you’re fluid: Your biology is always shifting. Every small act of nourishment reshapes the terrain. One bite, one breath, one kind choice at a time.

If you take just one thing from this chapter, let it be this: your gut isn’t separate from your brain – it’s part of how you feel, focus, and come home to yourself. Nourish it as if it matters – because it does. But please don’t get lost chasing perfection – your microbial landscape is always evolving.

Reflections and the path that keeps unfolding

In this chapter, we’ve uncovered the hidden ecosystem within you – your gut microbiome – and its extraordinary influence on ADHD health. We’ve explored how your microbes don’t just digest food – they collaborate with your body to extract, refine, and relay messages that shape your focus, mood, and stress response. We’ve looked at the power of diversity – microbial and nutritional – and how the richness of your inner ecology reflects what you feed it, how you live, and what you allow to nourish you.

And yes, digging into my Spanish roots, I’ve shared why the Mediterranean way of eating feels less like a diet and more like a sensory, science-backed love letter to your brain and gut.

But this is just the beginning.

In Chapter 10, we move beyond digestion and into the gut-brain axis – that vibrant, bidirectional line of communication between your microbes and your mind. From SCFAs to neurotransmitters, you’ll discover how this hidden network shapes dopamine regulation, emotional clarity, and cognitive flow.

And as always, it won’t just be science. It’ll be lived-in, real-world, ADHD-friendly. Practices you can feel. Meals you can enjoy. Shifts that start where you are.

So, shall we step deeper into the portal – where food becomes a signal, and your body becomes a place of listening?

Not with pressure. Not with perfection.

With rhythm. With reverence. With a forkful of curiosity and a side of trust.

References

Álvarez-Mercado, A.I. and Plaza-Diaz, J. (2022) ‘Dietary polysaccharides as modulators of the gut microbiota ecosystem: An update on their impact on health.’ Nutrients, 14(19), p. 4116.

Anand, N., Gorantla, V.R., and Chidambaram, S.B. (2022) ‘The role of gut dysbiosis in the pathophysiology of neuropsychiatric disorders.’ Cells, 12(1), p. 54.

Bouranis, J.A., Beaver, L.M., and Ho, E. (2021) ‘Metabolic fate of dietary glucosinolates and their metabolites: A role for the microbiome.’ Frontiers in Nutrition, 8, p. 748433.

Brown, E.M., Clardy, J., and Xavier, R.J. (2023) ‘Gut microbiome lipid metabolism and its impact on host physiology.’ Cell Host & Microbe, 31(2), pp. 173–186.

Charisis, S., Yannakoulia, M., and Scarmeas, N. (2025) ‘Diets to promote healthy brain ageing.’ Nature Reviews Neurology, 21, pp. 5–16.

Chen, Z., Liang, N., Zhang, H., et al. (2024) ‘Resistant starch and the gut microbiome: Exploring beneficial interactions and dietary impacts.’ Food Chemistry: X, 21, p. 101118.

Dodero, V.I., Morré, S.A., and Behzadi, P. (2024) ‘Editorial: Gut microbiota and immunity in health and disease: Dysbiosis and eubiosis’s effects on the human body.’ Frontiers in Immunology, 15, p. 1536258.

Farhana, A. and Khan, Y.S. (2025) ‘Biochemistry, Lipopolysaccharide.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK554414.

Fu, Y., Wang, Y., Gao, H., et al. (2021) ‘Associations among dietary omega-3 polyunsaturated fatty acids, the gut microbiota, and intestinal immunity.’ Mediators of Inflammation, 2021, p. 8879227.

Ghosh, S.S., Wang, J., Yannie, P.J., and Ghosh, S. (2020) ‘Intestinal barrier dysfunction, LPS translocation, and disease development.’ Journal of the Endocrine Society, 4(2), p. bvz039.

Gibson, G.R., Hutkins, R., Sanders, M.E., et al. (2017) ‘Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics.’ Nature Reviews Gastroenterology & Hepatology, 14(8), pp. 491–502.

Khavandegar, A., Heidarzadeh, A., Angoorani, P., et al. (2024) ‘Adherence to the Mediterranean diet can beneficially affect the gut microbiota composition: A systematic review.’ BMC Medical Genomics, 17, p. 91.

Kunst, C., Schmid, S., Michalski, M., et al. (2023) ‘The influence of gut microbiota on oxidative stress and the immune system.’ Biomedicines, 11(5), p. 1388.

Láng, L., McArthur, S., Lazar, A.S., et al. (2024) ‘Dietary (poly)phenols and the gut-brain axis in ageing.’ Nutrients, 16(10), p. 1500.

Lawrence, K., Toribio-Mateas, M., Hobbs, P., et al. (2023) ‘Randomised controlled trial of the effects of kefir on behaviour, sleep and the microbiome in children with ADHD: A study protocol.’ BMJ Open, 13(12), e071063.

Lemons, J.M.S. and Liu, L. (2022) ‘Chewing the fat with microbes: Lipid crosstalk in the gut.’ Nutrients, 14(3), p. 573.

Lew, L.C., Hor, Y.Y., Yusoff, N.A.A., et al. (2019) ‘Probiotic Lactobacillus plantarum P8 alleviated stress and anxiety while enhancing memory and cognition in stressed adults: A randomised, double-blind, placebo-controlled study.’ Clinical Nutrition, 38(5), pp. 2053–2064.

Lewis, N., Villani, A., and Lagopoulos, J. (2025) ‘Gut dysbiosis as a driver of neuroinflammation in attention-deficit/hyperactivity disorder: A review of current evidence.’ Neuroscience, 569, pp. 298–321. https://doi.org/10.1016/j.neuroscience.2025.01.031

Liang, A., Leonard, W., Beasley, J.T., et al. (2024) ‘Anthocyanins-gut microbiota-health axis: A review.’ Critical Reviews in Food Science and Nutrition, 64(21), pp. 7563–7588.

Liu, B., Chen, K., Chen, X., et al. (2024) ‘Health outcomes associated with phytosterols: An umbrella review of systematic reviews and meta-analyses of randomized controlled trials.’ Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, 122, p. 155151.

Liu, Y.W., Liong, M.T., Chung, Y.E., et al. (2019) ‘Effects of Lactobacillus plantarum PS128 on children with autism spectrum disorder in Taiwan: A randomized, double-blind, placebo-controlled trial.’ Nutrients, 11(4), p. 820.

Mancabelli, L., Milani, C., De Biase, R., et al. (2024) ‘Taxonomic and metabolic development of the human gut microbiome across life stages: A worldwide metagenomic investigation.’ mSystems, 9(4), p. e0129423.

Martín, R., Rios-Covian, D., Huillet, E., et al. (2023) ‘Faecalibacterium: A bacterial genus with promising human health applications.’ FEMS Microbiology Reviews, 47(4), p. fuad039.

Miszczuk, E., Bajguz, A., Kiraga, Ł., et al. (2024) ‘Phytosterols and the digestive system: A review study from insights into their potential health benefits and safety.’ Pharmaceuticals (Basel), 17(5), p. 557.

Morris, A.L. and Mohiuddin, S.S. (2025) ‘Biochemistry, Nutrients.’ In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Available at: www.ncbi.nlm.nih.gov/books/NBK554545.

Park, B., Kim, J.Y., Riffey, O.F., et al. (2024) ‘Crosstalk between butyrate oxidation in colonocyte and butyrate-producing bacteria.’ iScience, 27(9), p. 110853.

Prasad, K.N. and Bondy, S.C. (2018) ‘Dietary fibers and their fermented short-chain fatty acids in prevention of human diseases.’ Mechanisms of Ageing and Development. Advance online publication.

Proença, J.T., Barral, D.C., and Gordo, I. (2017) ‘Commensal-to-pathogen transition: One-single transposon insertion results in two pathoadaptive traits in Escherichia coli-macrophage interaction.’ Scientific Reports, 7, p. 4504.

Richarte, V., Sánchez-Mora, C., Corrales, M., et al. (2021) ‘Gut microbiota signature in treatment-naïve attention-deficit/hyperactivity disorder.’ Translational Psychiatry, 11(1), p. 382.

Rinninella, E., Raoul, P., Cintoni, M., et al. (2019) ‘What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases.’ Microorganisms, 7(1), p. 14.

Ross, F.C., Patangia, D., Grimaud, G., et al. (2024) ‘The interplay between diet and the gut microbiome: Implications for health and disease.’ Nature Reviews Microbiology, 22, pp. 671–686.

Shin, N.R., Whon, T.W., and Bae, J.W. (2015) ‘Proteobacteria: Microbial signature of dysbiosis in gut microbiota.’ Trends in Biotechnology, 33(9), pp. 496–503.

Sikorska-Zimny, K. and Beneduce, L. (2021) ‘The metabolism of glucosinolates by gut microbiota.’ Nutrients, 13(8), p. 2750.

Sukmajaya, A.C., Lusida, M.I., Soetjipto, et al. (2021) ‘Systematic review of gut microbiota and attention-deficit hyperactivity disorder (ADHD).’ Annals of General Psychiatry, 20(1), p. 12.

Thompson, C.C., Chimetto, L., Edwards, R.A., et al. (2013) ‘Microbial genomic taxonomy.’ BMC Genomics, 14, p. 913.

Vijay, A., Astbury, S., Le Roy, C., Spector, T.D., and Valdes, A.M. (2021) ‘The prebiotic effects of omega-3 fatty acid supplementation: A six-week randomised intervention trial.’ Gut Microbes, 13(1), pp. 1–11.

Wilmanski, T., Rappaport, N., Diener, C., Gibbons, S.M., and Price, N.D. (2021) ‘From taxonomy to metabolic output: What factors define gut microbiome health?’ Gut Microbes, 13(1), pp. 1–20.

Winter, S.E. and Bäumler, A.J. (2023) ‘Gut dysbiosis: Ecological causes and causative effects on human disease.’ Proceedings of the National Academy of Sciences of the United States of America, 120(50), p. e2316579120.

Chapter 10

The Gut-Brain Connection

How the Foods You Eat Shape Your Brain and Behaviour

In this chapter

Welcome to Chapter 10, where we trace the invisible thread between your gut and your brain.

Ever noticed how some meals leave you clear-headed while others tip you into brain fog? That’s not your imagination – it’s your gut and brain in conversation. This real-time dialogue shapes everything from mood to motivation, focus to fatigue.

In Chapter 9, we explored the microbiome’s role in health. Now, we begin to connect the threads – not just that your gut and brain are in dialogue, but how they communicate… and how food can help shape that relationship.

This chapter is your guide. No rigid meal plans, no ‘perfect’ protocol. Just embodied, flexible strategies to nourish your inner terrain. Because food isn’t just fuel – it’s feedback, creativity, and connection, all of which are essential for an ADHD brain to feel supported.

And let’s be clear, if you’re looking for ‘Dr Miguel’s Guaranteed ADHD Fix’ you won’t find it here. (And if someone tries to sell you that? Please run the other way.) After two decades in nutrition, I know that one truth stands: there is no universal formula. Some of us thrive on structure; others (like me) bolt at the first sign of a meal plan.

So instead of restriction, we’ll return to something timeless. Real food. Rhythmic nourishment. And a reminder that the way you eat can be a form of self-trust, not self-control.

(And yes, fun fact: I spent five years researching this for my doctorate, which I finished at 48. If that’s not ADHD hyperfocus in action, I don’t know what is.)

The gut-brain axis: Your innate intelligence network

Your gut and brain are in constant conversation – an unspoken dialogue shaping how you think, feel, move, and respond. You don’t have to ‘activate’ this connection; it’s always humming in the background. But you can fine-tune it. And food is one of the most powerful ways to do that.

Unsurprisingly, around 80% of signals in this axis travel from gut to brain – not the other way around (Toribio-Mateas, 2018). That means microbial balance, digestion, and inflammation can ripple upward, influencing mood, focus, and emotional resilience. When your gut is thriving, neurotransmitters flow, your nervous system steadies, and cognition feels clearer. But when things are off-kilter, that’s when the fog rolls in. Or the impulsivity spikes. Or your moods feel like the weather you can’t predict (Shirvani-Rad et al., 2022; Wang et al., 2022).

In this chapter, we’ll explore three primary gut-brain communication highways:

- The nervous system – the direct neural line from your belly to your brain.

- The immune system – where inflammation and dysregulation can cloud focus and intensify reactivity.

- Microbial metabolites and neurotransmitters – chemical messengers, like dopamine and serotonin, shaped by your microbes.

Across time and cultures, traditional diets honoured this connection intuitively, favouring fermented foods, plant diversity, and slow meals. Modern ultra-processed diets, on the other hand, often cut the cord – stripping away the fibre, polyphenols, and complexity that microbes thrive on (Sonnenburg and Sonnenburg, 2019; López-Taboada et al., 2020; Parizadeh and Arrieta, 2023).

So restoring the gut-brain axis isn’t about obeying a rulebook. It’s about remembering a rhythm. And reclaiming food as a signal, not just sustenance.

Let’s begin with the first pathway – your nervous system. The gut’s own neural web. Its hotline to the brain.

Your gut is not like Vegas… What happens in your gut doesn’t stay in your gut. Microbial balance, diet, and stress ripple up to affect your mood, focus, and your potential for emotional regulation. A thriving gut can mean a steadier, more resilient ADHD experience.

Figure 10.1: The gut-brain connection in ADHD

[Long Description]

A diagram showing how the gut and brain interact in ADHD. On the left, supportive inputs such as low stress, nourishing habits, strong relationships, whole foods, fibre, polyphenols, and fermented foods foster diverse microbes, a strong gut lining, steady digestion, and resilience. On the right, distress triggers such as stress overload, poor habits, low-quality diet, and unmet needs reduce microbial diversity, disrupt the gut lining, and lead to irritable digestion, emotional overwhelm, and a harder ADHD experience. The vagus nerve and circulating hormones, inflammation, and immune signals mediate the two-way gut–brain pathway.

Gut-brain communication pathway 1: The nervous system

Your gut isn’t just a digestive organ, it has its own neural network, the enteric nervous system (ENS), often called the ‘second brain’. This dense web of neurons regulates digestion, enzyme production, and gut barrier integrity – all without you thinking about it.

The vagus nerve acts as a superhighway between your gut and brain, relaying real-time updates about digestion, microbial activity, and inflammation. These signals shape mood, stress responses, and attention regulation.

How gut microbes chat to your brain via the vagus nerve

One of the most significant breakthroughs in gut-brain research is that microbes influence brain function directly through the vagus nerve. In a landmark study, introducing Lactobacillus rhamnosus into the gut reshaped GABA receptor activity – a key mechanism for emotional stability and stress resilience (Bravo et al., 2011). Here’s what happened:

- More GABA receptors in the prefrontal cortex, strengthening executive function and impulse control.

- Reduced stress sensitivity in the amygdala, calming emotional hyper-reactivity.

- These effects depended entirely on the vagus nerve, proving microbes send real-time updates on digestion, mood, and stress.

This finding reshaped neuroscience, showing that microbes actively influence neurotransmitters.

The vagus nerve, microbes, and stress resilience

More recent human studies confirm this gut-brain link. Research found that people with greater gut microbial diversity had higher vagal tone – a marker of better nervous system regulation (Mörkl et al., 2022).

Scientists identified specific microbes linked to stronger vagal activity:

- Clostridia, Lachnospira, Faecalibacterium species.

- Ruminococcaceae and Streptococcaceae families.

- Lactobacillales order (see Chapter 9 for a microbial refresher!).

Higher vagal tone was linked to better stress resilience, emotional regulation, and cognitive flexibility. Those with lower vagal tone had higher inflammation, particularly C-reactive protein (CRP) and interleukin-6 (IL-6) – markers of chronic stress-driven immune activation.

What does this mean for you?

A couple of really important things:

- A diverse gut microbiome strengthens gut-brain communication, reducing stress and improving emotional balance.

- A disrupted gut weakens this signal, leaving the brain more sensitive to stress, impulsivity, and brain fog.

Is gut-friendly eating compatible with ADHD medication?

If you take stimulants like Elvanse (Vyvanse), Concerta, or Ritalin, you might wonder how gut-friendly eating fits in. We’ll cover this in more depth in later chapters, but for now:

- Side effects happen: ADHD medications can be life-changing, but they’re not without drawbacks. Everything from appetite dips to digestive shifts and sleep disruption has been reported (Nanda et al., 2023).

- Timing matters: Stimulants can suppress appetite, so eat before your medicines kick in to prevent energy crashes later.

- Vitamin C and amphetamines: Large amounts of vitamin C (from oranges, kiwis, bell peppers, or food supplements) may reduce absorption of amphetamine-based medicines like Elvanse (Stevens et al., 2013). If that’s your medication, try spacing vitamin C intake one to two hours before or after.

- Gut motility and absorption: Stimulants either can speed up or slow digestion, causing issues like constipation or loose stools (Holmskov et al., 2017; Kedem et al., 2020). If your gut feels off, gradually increase fibre and fermented foods to help.

Since medication responses vary, consult your doctor, nutritionist, or dietitian if you’re unsure. And, as a gentle reminder, meds are just one piece of the puzzle. You get to choose the mix of supports that helps you feel most like yourself.

Feeding the pathway: Foods that support gut-brain communication

A well-nourished vagus nerve strengthens gut-brain communication, influencing stress resilience, focus, and emotional balance. The best foods to support this system include:

- Lactobacillus-rich fermented foods: Kefir, yoghurt, sauerkraut, and kimchi introduce beneficial bacteria that enhance vagal signalling, supporting emotional resilience and focus (Porras-García et al., 2023; Chong et al., 2019).

- Prebiotic fibres: Found in onions, garlic, leeks, asparagus, and oats, these feed gut bacteria, boosting SCFA production, which influences brain function and emotional stability (Desmedt et al., 2019).

- Traditional foods from diverse grains: Like flatbreads made with teff, sorghum, or flaxseed, these show how many cultures have long built meals naturally rich in fibre and prebiotic polysaccharides that help support microbial balance (Amtataw et al., 2025).

- Polyphenol-rich foods: Berries, dark chocolate, green tea, and extra virgin olive oil help diversify gut microbes and reduce stress-related inflammation, strengthening gut-brain communication (Wang et al., 2023; Jaberi et al., 2024).

A gut-brain-friendly diet isn’t about restriction – it’s about fuelling the microbes that help regulate stress, mood, and focus.

Practical strategies for real life

Supporting your gut-brain axis doesn’t need to be expensive, complicated, or Instagram-worthy. Forget the overpriced ‘superfoods’ – simple, flexible choices work just as well.

Take frozen berries – often cheaper than fresh and packed with anthocyanins, powerful polyphenols that support brain health. A Newcastle University (UK) study found that blackcurrants enhanced alertness and reduced mental fatigue (Watson et al., 2019). Electroencephalogram (EEG) scans showed:

- increased beta wave activity, linked to heightened focus and cognitive engagement

- reduced alpha waves, associated with drowsiness and mental sluggishness.

In other words, blackcurrants help your brain stay sharp – a perfect ADHD-friendly food.

The power of nutrient synergy

Nutrients work best in synergy. Pairing polyphenol-rich foods (like berries, dark chocolate, or green tea) with fibre from whole grains, nuts, and legumes expands the variety of compounds your gut microbes can process, producing beneficial metabolites like butyrate, which:

- supports vagus nerve function, calming stress responses

- sharpens cognition, boosting executive function and memory

- promotes emotional balance, regulating mood swings.

Of course, knowing what’s good for your brain doesn’t always mean you’ll remember to eat well. ADHDers often struggle with meal planning, impulsive snacking, and simply forgetting to eat. That’s why the next section isn’t a rigid meal plan – it’s a flexible set of ideas designed to work even when your executive function is on the blink.

ADHD-friendly gut-brain meal guide

Let’s be honest – structured recipes aren’t always ADHD-friendly. If you’re anything like me, you either ignore them completely or tweak them beyond recognition. That’s the beauty of an ADHD brain – we love the freedom to experiment.

Instead of strict instructions, here’s a selection of flexible, gut-friendly pairings. These meals focus on whole, unprocessed foods, ingredients that have nourished humans for generations. Not ‘diet foods’, just vibrant, satisfying, flavour-packed options.

Meal name

Key ingredients

Main polyphenols

Gut microbes that benefit

Gut-brain benefits

Neuronourish baby spinach salad

Baby spinach, walnuts, pomegranate seeds, feta, extra virgin olive oil

Ellagic acid (pomegranate), flavonoids (spinach), hydroxytyrosol (olive oil)

Bifidobacterium, Lactobacillus, Akkermansia

Supports gut microbial diversity, reduces inflammation, enhances dopamine function

Focus fuel yoghurt bowl

Greek yoghurt, blackcurrants, dark chocolate, ground flaxseeds

Anthocyanins (blackcurrants), flavanols (dark chocolate), lignans (flaxseeds)

Bifidobacterium, Lactobacillus, Faecalibacterium

Enhances gut-brain communication, reduces oxidative stress, promotes focus

Brain boost cacao and berry smoothie

Frozen blueberries, cocoa powder, cinnamon, unsweetened almond milk

Anthocyanins (blueberries), theobromine (cocoa), cinnamaldehyde (cinnamon)

Akkermansia, Roseburia, Lactobacillus

Supports dopamine production, stabilizes blood sugar, promotes cognitive clarity

Zen mode green tea elixir

Green tea, fresh lemon, raw honey

Catechins (green tea), hesperidin (lemon), polyphenols (honey)

Lactobacillus, Bifidobacterium, Clostridia

Supports stress resilience, enhances neurotransmitter balance, boosts vagus nerve tone

Mood-boosting microbe stir-fry

Tempeh, bok choy, garlic, ginger, tamari

Isoflavones (tempeh), organosulfur compounds (garlic), gingerols (ginger)

Bacteroides, Lactobacillus, Prevotella

Reduces neuroinflammation, supports gut barrier integrity, enhances mood stability

Fire-up-your-focus veggie medley

Carrots, red bell peppers, aubergine, olive oil, turmeric, cumin

Carotenoids (carrots, peppers), curcumin (turmeric), flavonoids (aubergine)

Bifidobacterium, Lachnospiraceae, Ruminococcus

Boosts gut microbiome diversity, reduces systemic inflammation, supports cognition

Why this matters for ADHDers

Your vagus nerve is your brain’s stress thermostat – it helps regulate impulse control, emotional balance, and focus, all of which can feel like moving targets for ADHDers.

Supporting vagal tone through gut-friendly foods strengthens these pathways, helping you stay calm, centred, and mentally sharp.

But it’s not just what you eat – it’s how you eat. In Part 4, we’ll explore mindful eating and its powerful role in gut-brain communication. As a sneak peek:

- Taking a deep breath before eating enhances vagus nerve activation.

- Savouring each bite strengthens the gut-brain dialogue.

- Eating slowly allows your nervous system to register fullness and satisfaction.

- Your microbes – and your mind – will thank you.

Cracking the code on gut-health buzzwords

Are you lost in a sea of gut-health jargon? Let me break it down for you – no science-speak overload, just the essentials.

- Probiotics: Live beneficial bacteria that support digestion, immunity, and gut balance. Found in fermented foods or supplements (more on this in Chapters 11 and 12).

- Prebiotics: The favourite food of probiotics. These fibres help gut bacteria thrive. Sources include:

- Tubers and root vegetables (beetroot, parsnips, turnips, sweet potatoes, Jerusalem artichokes).

- Nuts and seeds (pistachios, sunflower seeds).

- Resistant starches (green bananas, cooked-then-cooled rice and potatoes).

- Fermented foods: Microbes transform food, making it tastier and easier to digest. Think yoghurt, kimchi, sauerkraut, kefir. Recent research shows that fibre and fermented foods often work hand in hand, supporting both gut microbes and the gut–brain connection (Schneider et al., 2024).

- Postbiotics: Even dead microbes can be useful. Postbiotics are bacterial byproducts that support gut health – found in aged foods like soy sauce and Parmesan.

- Synbiotics: The dynamic duo: probiotics + prebiotics. Get them naturally by pairing probiotic foods with fibre – like kombucha with nuts or kimchi with whole grains.

- Psychobiotics: Gut microbes that directly influence mood, focus, and stress. Some fermented foods contain strains linked to emotional balance, and some also provide natural neuroactive compounds that support brain function (Yılmaz and Gökmen, 2020).

With this knowledge, you can make informed choices for your gut and brain – without the overwhelm.

Why ADHD-specific nutrition research is lagging

Ever wondered why there aren’t more clinical trials on ADHD and nutrition?

- Research funding prioritizes pharmaceutical interventions over natural strategies.

- Clinical trials are expensive, and funders hesitate to invest in what seems like common sense – that a nutrient-rich diet supports brain function.

The good news is that scientists – including yours truly – are pushing for change. Until then, we rely on what neuroscience and nutrition already tell us: what’s good for brain function in general is almost certainly ADHD-friendly, too.

Gut-brain communication pathway 2: The immune system, inflammation, and neuroinflammation

Your gut isn’t just in charge of digestion – it’s also home to over 70% of your immune system (Castro and Arntzen, 1993). That makes sense when you consider how much it interacts with the outside world. Every bite, sip, or airborne particle that enters your digestive tract is assessed by the immune system:

- Is it harmless? Let it pass.

- Is it a threat? Mount a defence.

When this system is balanced, it keeps you safe. But when it’s overactivated, inflammatory signals spill over into the brain, affecting mood, focus, and cognitive function.

Inflammation: Your body’s security system

We covered dysbiosis (gut microbial imbalance) in Chapter 9, but here’s why it matters for ADHD. When gut balance is lost, the immune system overreacts, triggering neuroinflammation – an inflammatory cascade that interferes with dopamine regulation, executive function, and emotional stability (Wu, Li, and Ye, 2025).

Several factors increase the risk of gut-driven inflammation:

- Low-fibre diets starve beneficial bacteria, reducing their production of anti-inflammatory short-chain fatty acids (SCFAs).

- Chronic stress weakens the gut lining, allowing inflammatory molecules into circulation.

- Antibiotics and hormones (like those found in mass-produced meats) disrupt microbial balance, triggering immune overactivation.

The bottom line is that an inflamed gut fuels an inflamed brain. And this is where microbiota-accessible carbohydrates (MACs) come in.

MACs: The missing link between gut health and immunity

Carbs have had a rough PR run, with many diets focusing on their restriction. But not all carbs are created equal.

Enter microbiota-accessible carbohydrates (MACs), a category of fibre-rich, complex carbohydrates that are vital for gut and immune health (Daïen et al., 2017; Ayakdaş and Ağagündüz, 2023; Dalile et al., 2025). You don’t digest them – your microbes do. And when they feast, they ferment these fibres into SCFAs that:

- reinforce your gut lining, reducing leakiness (aka permeability)

- calm immune overactivity, lowering systemic inflammation

- support neurotransmitter balance, especially those linked to focus and mood.

So rather than cutting carbs altogether, the key is choosing ones that feed your inner ecosystem, not your inner critic.

The problem with low-MAC diets

Industrialized diets have stripped fibre from our plates. Our ancestors consumed 50–120g of fibre a day from wild plants and unprocessed foods (Fragiadakis et al., 2019; Carter et al., 2023; Eaton, 2006) – a staggering amount that shows just how naturally rich ancestral diets were in microbiota-accessible carbohydrates. As a stark contrast, the average fibre intake in Britain has plummeted to just 18g (British Dietetic Association, 2024).

This fibre famine has ripple effects:

- Loss of microbial diversity, starving out beneficial species.

- A thinning gut mucus layer, leaving your gut barrier vulnerable.

- More inflammation, as cytokines sneak into circulation.

- Less SCFA production, meaning fewer anti-inflammatory allies like butyrate.

An even bigger problem is that some key microbes have become so scarce they’re no longer reliably passed on between generations. In other words, simply ‘eating more fibre’ might not cut it – we may need to rewild the gut with lost species (Sonnenburg et al., 2016; Singh et al., 2024). Scientists have even called this a case of ‘starving our microbial self’, where modern diets deprive gut microbes of their essential fuel (Sonnenburg and Sonnenburg, 2014).

So while low-carb diets might promise quick wins, long-term MAC deprivation weakens the gut-immune system – and with it, your mental clarity and emotional resilience.

Why this matters for brain health

MAC-deprived diets have been linked to weakened gut barriers, rising neuroinflammation, and downstream effects on focus, mood, and immunity.

In fact, if you compare traditional diets to modern ones, a stark contrast emerges:

- Reduced microbial diversity, thanks to lower MAC intake.

- Microbial extinction, with beneficial species no longer passed down.

- Fibre alone isn’t always enough – restoring balance often means reintroducing key bacteria (Sonnenburg et al., 2016; Las Heras et al., 2022; Singh et al., 2024; Assaf et al., 2024).

So yes, cutting carbs might seem like a shortcut – but when you cut MACs, you cut the communication lines between your gut and brain. And that’s a cost few of us ADHDers can afford.

Feeding the pathway: How to welcome MACs into your diet

MACs are gut-friendly fibres that:

- feed your beneficial bacteria (calming inflammation).

- strengthen your gut lining (reducing ‘leaky gut’).

- support neurotransmitters like dopamine and serotonin (boosting focus and emotional steadiness).

And the best news is that you don’t need fancy powders or pricey supplements. MACs are hiding in plain sight – woven into everyday foods your ancestors likely knew well.

MAC-rich foods and their gut-brain benefits

MAC type

Where to find it

Why it matters

Inulin

Chicory root, garlic, onions, leeks

Supports gut barrier; favourite of Bifidobacterium

Pectin

Apples, oranges, carrots, plums

Boosts SCFA production, calms inflammation

Resistant starch

Cooked and cooled potatoes, green bananas, legumes

Fuels butyrate producers, strengthens gut lining

Beta-glucans

Barley, oats, whole grains

Enhances immune balance, supports microbial diversity

FOS

(Fructooligosaccharides)

Bananas, garlic, asparagus

Encourages Lactobacillus, gut integrity booster

GOS

(Galactooligosaccharides)

Pulses, fermented dairy

Promotes SCFA production and gut resilience

Give me those big MACs! ADHD-friendly ideas

No need for meal-prep marathons. Tiny tweaks, repeated often, are where the magic lies:

- Gut-friendly salad: Greens, carrot, apple, walnuts, tahini (pectin + polyphenols).

- Fibre-powered breakfast: Overnight oats, banana, flaxseeds, Greek yoghurt (beta-glucans + GOS).

- Prebiotic stir-fry: Garlic, onions, asparagus, tempeh, tamari (inulin + isoflavones).

- Kimchi buddha bowl: Lentils, roasted sweet potato, kimchi, sesame (resistant starch + probiotics).

- Roasted cassava (Yuca asada): Tossed with olive oil, paprika, and cumin and lime (resistant starch + fibre), cassava is a traditional food with gut-supporting and anti-inflammatory potential (Mohidin et al., 2023).

- Brain-boosting snack: 85% dark chocolate, almonds, dried cherries (flavanols + lignin).

It’s not about hitting some perfect target. It’s about nudging your inner ecosystem towards resilience – one meal, one handful, one forkful at a time.

Why this matters for ADHDers

Inflammation and microbial imbalance don’t just bloat your belly – they fog your brain, hijack your mood, and fray your impulse control (Rogers et al., 2016; Nikolova et al., 2021).

But here’s the beauty: MACs + polyphenols work in harmony to shift that landscape:

- MACs feed the bugs that make SCFAs – tiny molecules that soothe your gut and sharpen your mind.

- Polyphenols (from plants like berries and dark chocolate) get fermented into gut-brain-protecting compounds (Filosa et al., 2018; Parker et al., 2020).

Think of it less like restriction, and more like restoration. You’re not following rules – you’re rebuilding relationship. With your microbes, with your body, and with the rhythms that help you feel more like you.

A kind reminder

Ever inhaled a whole bag of crisps and thought, ‘Well, that’s it – I’ve blown it.’?

That’s not your gut talking. That’s shame. And shame doesn’t feed good bacteria – it just feeds more stress.

Your gut doesn’t keep score. It responds moment by moment. Every meal is an opportunity to start afresh. A new vote for balance.

So if self-doubt creeps in, pause, breathe, and remind yourself that you’re doing your best – and that is enough.

Because it is. And your microbes agree.

The way you talk to yourself matters…

Breaking the stress-inflammation loop in ADHD

Some of us ADHDers carry inflammation like a background hum – amplified by chronic stress, poor sleep, or relentless overdrive (Schnorr et al., 2024). It’s not always visible, but it’s there: tightening your focus, fraying your patience, and clouding your cognition. Large population studies back this up, showing how anxiety and depression – often fuelled by inflammation – can impair memory and focus (Gulpers et al., 2022; Lindert et al., 2021).

This is where it gets tricky – because stress and inflammation are co-conspirators:

- Stress lights the fuse: Cortisol and inflammatory cytokines flood the system, making the nervous system hyper-reactive.

- Inflammation keeps it burning: Brain fog deepens. Mood wobbles. Emotional regulation slips through your fingers.

- Round and round it goes: More stress means more inflammation and more sensitivity to stress.

If this sounds familiar, remember: You’re not broken. You’re caught in a loop. And loops can be softened.

One of the most powerful ways to do that is to eat anti-inflammatory foods. Ones that speak to your gut and soothe your brain. This isn’t about purity – it’s about buffering. Creating a margin of resilience.

Pair your meals with nervous system support – gentle movement, deep rest, a few slow breaths before you eat – and you begin to shift the tide.

One of the most research-backed allies in this process is omega-3 fats. Let’s swim into that next.

Omega-3s: Gut-supporting fats for an ADHD brain

Fats often get lumped into the ‘bad’ bin – but not all fats are created equal. Omega-3s are different. They’re neuroprotective, anti-inflammatory, and deeply nourishing for both brain and gut. For ADHDers, they’re less a luxury and more a lifeline.

Here’s what these powerful fats do:

- Feed your microbial allies: Omega-3s have been classified as prebiotics by the International Scientific Association for Probiotics and Prebiotics (ISAPP), thanks to their ability to nourish bacteria like Coprococcus and Ruminococcus, which in turn produce butyrate – a key compound for gut-brain vitality (Gibson et al., 2017; Vijay et al., 2021).

- Cool the inflammatory fire: Chronic inflammation – whether gut-based or neuro – can amplify ADHD symptoms like fogginess and mood instability. Omega-3s help reduce pro-inflammatory cytokines (IL-6, TNF-α) and support anti-inflammatory responses that stabilize cognitive function (Safadi et al., 2022; McGuinness et al., 2022; Fu et al., 2021; Kavyani et al., 2022).

- Enhance dopamine function: These fats improve dopamine receptor efficiency, helping your brain use its dopamine more effectively – a crucial mechanism for sharpening focus and regulating motivation (Healy-Stoffel and Levant, 2018).

- Reinforce the gut lining: Like SCFAs, omega-3s strengthen the intestinal barrier, reducing ‘leaky gut’ and preventing immune overactivation (Seethaler et al., 2023).

- Support emotional steadiness: Two types of omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been linked to reduced anxiety and depression – common companions to ADHD – offering a mood-buffering effect many find quietly transformative (Su et al., 2018; Liao et al., 2019).

Omega-3s: Sorting science from hype

Omega-3s are one of the most researched supplements for ADHD – and the findings are… nuanced.

- Some studies show meaningful improvements in focus, mood, and impulse control (Chang et al., 2018).

- Others, like the Cochrane review, call the evidence ‘low certainty’, reminding us that results vary (Gillies et al., 2023).

- More recent work suggests that long-term benefits may unfold subtly over time – it’s less about overnight change and more about cumulative support (Liu et al., 2023).

So no, they’re not a miracle cure. But they are one of the most promising, well-tolerated tools in the ADHD nutrition landscape.

Here are the best sources of omega-3s:

- Omnivores: Oily fish such as salmon, sardines, mackerel, and kippers – rich in EPA and DHA.

- Plant-based eaters: Walnuts, flaxseeds, chia seeds, and hemp seeds – great sources of ALA (alpha-linolenic acid), which the body can convert, though not always efficiently.

- Fish-free folks: Algae-based supplements – sustainable, direct, and effective sources of DHA.

In summary, omega-3s may not ‘fix’ ADHD but they build the foundation for sharper focus, steadier emotions, and a more resilient gut-brain connection. And for many, that’s more than enough.

Gut-brain communication pathway 3: Microbial metabolites, neurotransmitters, and hormones

The chemical messengers that shape your ADHD brain

Your gut microbes aren’t just passive passengers – they’re miniature chemists, crafting neuroactive compounds that shape how you feel, focus, and flow through the day. For ADHDers, this inner alchemy can be profound. Dopamine, serotonin, and GABA – three of the core neurotransmitters that influence attention, impulse control, and emotional regulation – are deeply affected by your gut’s microbial orchestra.

Let’s unpack three key players in this neurochemical symphony.

SCFAs: Tiny molecules, big mood shifts

Short-chain fatty acids (SCFAs) – like butyrate, propionate, and acetate – are what you get when beneficial gut bacteria feast on dietary fibre. They’re like secret messages passed between your gut and brain, helping reduce inflammation, fortify your gut lining, and sharpen cognitive clarity.

Butyrate, especially, is a quiet powerhouse. It’s been linked to dopamine support, which makes it especially meaningful for motivation and emotional steadiness (Hamamah et al., 2022).

In simpler terms, eating for your microbes is eating for your mind. And meals rich in SCFA-promoting foods help keep your ADHD brain supported, stabilized, and resilient.

Let’s meet a few of your microbial allies, and what feeds them.

Gut microbe

Main SCFA produced

Key benefits

Foods that support them

Faecalibacterium prausnitzii

Butyrate

Anti-inflammatory, supports gut lining, enhances dopamine metabolism

Resistant starches (green bananas, cooked and cooled potatoes, oats)

Roseburia spp.

Butyrate

Strengthens gut barrier, regulates inflammation, improves energy metabolism

Whole grains, nuts, seeds, onions, leeks

Eubacterium rectale

Butyrate

Increases butyrate availability, supports brain-derived neurotrophic factor (BDNF)

Legumes, root vegetables, whole grains

Akkermansia muciniphila

Acetate, Propionate

Reduces gut permeability, supports metabolic health, may aid neuroprotection

Polyphenol-rich foods (berries, green tea, cocoa)

Bifidobacterium spp.

Acetate

Enhances serotonin production, supports immune balance, promotes gut diversity

Prebiotic fibres (onions, garlic, asparagus, apples), omega-3 fats

Lachnospiraceae family

Butyrate, Acetate

Boosts gut resilience, produces SCFAs vital for brain health

Fermented foods, diverse plant-based diets

Ruminococcus spp.

Butyrate, Acetate

Balances SCFA production, aids digestion, regulates immune signalling

Whole grains, flaxseeds, psyllium husk, omega-3 fats

Anaerostipes spp.

Butyrate

Protects gut barrier, increases butyrate levels

Fermented dairy, legumes, resistant starches

Coprococcus spp.

Butyrate, Acetate

Regulates inflammation, improves gut-brain communication

Fruits, vegetables, whole grains, omega-3 fats

Tryptophan: The mood whisperer

Tryptophan is an amino acid found in things like turkey, oats, and nuts – but what matters isn’t just what you eat. It’s what your gut microbes do with it.

In a balanced gut, tryptophan becomes serotonin – your emotional anchor. In an imbalanced gut, it can get rerouted into kynurenine, a neurotoxic compound linked to stress, anxiety, and brain fog (Agus et al., 2018; Cavaleri et al., 2024).

In a body attuned to balance:

- serotonin steadies your emotions and calms your impulses

- gut-supported serotonin pathways may even reduce those lightning-quick flare-ups before you’ve had time to breathe (Dinu et al., 2022).

Gut health isn’t just digestive – it’s decisively emotional.

Neurotransmitters: Microbes speaking brain

Some microbes are bold enough to make neurotransmitters themselves – yes, really.

- Bifidobacterium and Lactobacillus species produce GABA, the calming compound that helps soften impulsivity and emotional spikes (Yunes et al., 2016).

- Other species modulate dopamine and serotonin, tuning the circuits that underlie focus, motivation, and mood (González-Arancibia et al., 2019; Tooley, 2020).

This is where fermented foods become powerful allies.

Fermented foods: Ancient friends, modern neuroscience

Fermentation is more than trend – it’s tradition, ritual, and living nourishment, found in cultures worldwide (Cuamatzin-García et al., 2022). It’s a biological upgrade that preserves food, enriches flavour, and populates your gut with beneficial bacteria that don’t just sit there – they act.

Unlike MACs (which feed existing microbes), fermented foods deliver new microbial allies – plus the bioactive compounds they’ve already crafted. These foods:

- produce neurotransmitters like GABA, dopamine, and serotonin (Balasubramanian et al., 2024)

- stimulate vagus nerve signalling, reducing anxiety, depression, and emotional overreactions – common companions in ADHD (Kim and Shin, 2019)

- restore microbial diversity, especially important for ADHDers, who often show gut imbalances (Casertano et al., 2022).

You can think of them as brain-supportive microbes dressed in culinary delight.

Why fermented foods matter for ADHD

Modern science is finally catching up to what many cultures have always known: fermented foods support not just digestion, but emotional steadiness, focus, and psychological resilience.

They help to:

- regulate impulses, thanks to bacterial strains that naturally synthesize neurotransmitters like GABA, dopamine, and serotonin (Iorizzo et al., 2023)

- buffer stress responses, with studies linking kefir, for instance, to lower cortisol and steadier moods (Cannavale et al., 2023; Jain et al., 2024)

- ease brain fog and restlessness, by enriching gut-brain communication and vagal tone (Berding et al., 2023).

The science is still young, but the message is ancient: fermented foods are safe, accessible, and deeply embedded in food traditions across the globe. Adding them to your rhythm is a low-effort, high-reward way to nourish both gut and mind.

Navigating sensory sensitivities

Let’s name the truth – some ADHDers (especially those who are also autistic) have vivid, sometimes overwhelming sensory experiences around food. What delights one person might overload another. And fermented foods, with their bold smells and tangy textures, can be a lot.

If they feel too intense:

- try milder options: Blend a spoonful of kefir into a smoothie. Stir a little unsweetened yoghurt into fruit

- go slowly: Start with a teaspoon of miso in warm broth. Or a fleck of nattō on rice.

- soften the texture: Blend kimchi into hummus. Opt for fizzy drinks like kombucha or water kefir if solids feel tricky.

Beyond fermentation: Sensory-friendly swaps

Gut-friendly eating isn’t a one-texture-fits-all. Here are a few gentle adaptations:

- Raw vs. cooked: Caramelize sharp onions. Roast firm veg to bring out sweetness.

- Crunchy vs. smooth: Trade whole nuts for nut butters. Grind seeds into sauces.

- Hot vs. cold: Sip warm chamomile or mint tea if iced drinks feel jarring.

This isn’t about perfect choices – it’s about attuned ones. Let comfort guide you. Let pleasure count. There’s no ‘ideal’ gut-brain diet – only what’s sustainable for you.

Making fermented foods part of your day

Fermented foods come in many forms – from fiery kimchi to mellow miso. Variety is your ally. Even small, regular servings can reshape your inner landscape.

A few easy ways to begin:

- Add a dollop of kefir to your morning smoothie.

- Toss a spoonful of sauerkraut onto a salad or beside your main.

- Sip a warm cup of miso broth at lunch.

Little by little, these daily touches don’t just support digestion – they ripple outward, shaping mood, energy, and focus.

Fermented foods and their brain benefits

Fermented food

Primary microbes

Neuroactive benefits

Yoghurt

Lactobacillus, Bifidobacterium

Enhances GABA production, supports serotonin pathways

Kefir

Lactobacillus, Acetobacter, Saccharomyces

Reduces stress hormones, supports emotional resilience

Sauerkraut

Lactobacillus plantarum, Leuconostoc

Anti-inflammatory, maintains gut barrier integrity

Kimchi

Lactobacillus kimchii, Weissella

Stimulates SCFA production, supports attention and mood

Miso

Aspergillus oryzae, Bacillus subtilis

May enhance dopamine function, supports neurotransmitter metabolism

Tempeh

Rhizopus species

Promotes SCFA production, reinforces gut-brain communication

Nattō

Bacillus subtilis nattō

Boosts dopamine pathways, may reduce neuroinflammation

Kombucha

Acetobacter, Gluconacetobacter, Saccharomyces

Contains polyphenols, modulates oxidative stress

Naturally fermented cheese

Lactobacillus, Penicillium

May support focus and help regulate serotonin metabolism

Fermented pickles

Lactobacillus, Pediococcus

Rich in prebiotics, supports gut-derived anti-inflammatory responses

Ferments and histamine: A gentle note for your body

Some fermented foods contain histamine, a naturally occurring compound that can trigger symptoms like headaches, hives, agitation, or brain fog in sensitive bodies. But not everyone reacts the same way – and excluding these foods just in case can create a fear-based relationship with food rather than one rooted in self-trust.

If you do notice any of these symptoms, please know this: you don’t have a flaw that needs fixing. Your response isn’t a failure, it’s feedback. Your body is whispering something. Listen with kindness. It knows what it needs.

You might choose to:

- reduce the amount or frequency of these foods

- explore ferments that tend to be lower in histamine (like kefir or homemade pickles)

- take a pause and return when it feels right.

There’s no single right way to nourish yourself. Care begins with trusting your signals.

Hormones and the gut: The overlooked ADHD connection

We’ve seen how gut microbes influence neurotransmitters, but their reach doesn’t stop there. Hormones are another major player in the ADHD landscape. Fluctuations in cortisol, oestrogen, testosterone, and insulin can amplify symptoms, affect medication responses, and reshape emotional regulation (McEwen, 2020; Qi et al., 2021).

Because the gut helps metabolize and recycle hormones, its role in ADHD management stretches far beyond digestion. A balanced microbiome acts like a hormonal buffer – modulating how sharply stress lands, how steadily dopamine flows, and how reliably mood holds. When you support your gut, you’re also shaping your inner hormonal weather.

Cortisol and ADHD: Stress, burnout, and resilience

Cortisol – our primary stress hormone – is regulated by the HPA axis. And for many ADHDers, that system runs hot. We tend to be more stress-reactive, which means elevated cortisol can crank up anxiety, fog, and emotional volatility (Warren et al., 2024).

Now layer in a disrupted gut, and things get messier. Dysbiosis weakens the gut barrier, letting inflammatory compounds into circulation and fuelling neuroinflammation. Cue even more reactivity, less focus, and emotional dysregulation on loop.

The good news is that a resilient gut can buffer cortisol spikes, blunting their sting. Some of my favourite ways to support this resilience:

- Fermented foods (like yoghurt, kefir, kimchi) to strengthen gut lining integrity.

- Prebiotic fibres (garlic, onions, asparagus) to feed microbes that reduce inflammation.

- Omega-3s (walnuts, sardines) to calm stress-linked immune activation.

- Slow breathing before meals to gently activate the vagus nerve and shift the body into rest-and-digest mode.

These are tiny rituals leading to real change.

The estrobolome and ADHD: Cognitive clarity, focus, and emotional stability

Oestrogen doesn’t just influence reproductive health – it plays a starring role in cognitive function, emotional regulation, and dopamine tone (Sarkar et al., 2020; Rusch et al., 2023; Maeng and Beumer, 2023; Proaño et al., 2024). That’s why ADHD symptoms often spike during the menstrual cycle, perimenopause, or menopause (de Jong et al., 2024).

Enter the estrobolome, a collection of gut microbes that metabolize oestrogen. These microbes regulate beta-glucuronidase, an enzyme that determines whether oestrogen is recycled or eliminated. When this system is balanced, hormones ebb and flow smoothly. When it’s off-kilter, oestrogen may build up (hello mood swings and anxiety) or drop too low (cue fatigue, brain fog, low drive) (Hu et al., 2023).

Some of the microbial allies in this dance include:

- Lactobacillus and Bifidobacterium, which modulate beta-glucuronidase activity.

- Faecalibacterium prausnitzii and Roseburia, producers of butyrate that appear to support progesterone balance (d’Afflitto et al., 2022).

- Akkermansia muciniphila, which assists with insulin regulation – crucial for oestrogen-progesterone harmony (Li et al., 2023; De Paoli et al., 2021).

And some of the foods that nourish this harmony:

- Flaxseeds and cruciferous veg (broccoli, kale, cabbage) for oestrogen metabolism.

- Oats, legumes, and nuts to bind and remove excess hormones.

- Berries and pomegranates, rich in ellagic acid to support hormonal balance (Bak et al., 2016).

- Fermented foods, which foster microbial diversity and enhance hormonal recycling (Bell et al., 2018).

Supporting gut-hormone synergy throughout the menstrual cycle

Each phase of the menstrual cycle – and each hormonal shift across the lifespan – brings different metabolic needs. While the science on nutrition across menstrual phases is still evolving, what’s clear is this: tuning into these rhythms can help buffer ADHD symptoms, rather than you being blindsided by them.

Emerging research suggests that symptoms often intensify in the early follicular and early luteal phases, especially when oestrogen dips while progesterone or testosterone rise. This can be particularly noticeable in women with high impulsivity traits (Roberts et al., 2018).

If you’re a cisgender woman ADHDer who menstruates, here’s a gentle rhythm to consider:

- Follicular phase (days 1–14): Focus on fermented foods, cruciferous veg, and colourful plants for their polyphenols and fibre, which support oestrogen metabolism and gut microbial diversity.

- Ovulation (around day 14): Enjoy pomegranate seeds, berries, and other antioxidant-rich fruits to support cognitive clarity and cellular resilience.

- Luteal phase (days 15–28): Prioritize oats, pulses, flaxseeds, and resistant starches to stabilize insulin, ease inflammation, and support progesterone balance.

If you’re navigating perimenopause or menopause, the same principles apply, but with more consistency. Focus on oestrogen-modulating foods like flaxseeds, cruciferous vegetables, and fermented options to soften the hormonal transitions and support gut-brain resilience.

Oestrogen and ADHD in trans women

Trans women on gender-affirming hormone therapy (GAHT) receive exogenous oestrogens that influence the brain in many of the same ways as endogenous oestrogen in cisgender women. These effects include:

- Modulating dopamine tone, especially in the prefrontal cortex and striatum.

- Enhancing cognitive flexibility and working memory.

- Stabilizing mood and emotional reactivity.

This means that, just like in cisgender women, fluctuations or suboptimal oestrogen levels may amplify ADHD symptoms – especially around focus, motivation, impulse control, and mood regulation. For example, a missed dose, change in formulation, or altered metabolism could create an oestrogen dip. This might mimic the withdrawal effects seen premenstrually in cis ADHDers.

Yet while the overlap is clear, the science isn’t keeping pace. Most of what we know about hormones and ADHD is based on cisgender populations. That leaves important gaps – like how feminizing hormones interact with ADHD symptoms and the gut-brain axis in trans women. These are not just theoretical concerns. They shape real lives. Equity means research rooted in lived experience, not extrapolation.

The estrobolome in trans women

Even though the oestrogens are external, they’re still metabolized internally – through liver conjugation and microbial deconjugation. The estrobolome – that community of microbes that metabolize oestrogen – still plays a crucial role in how much oestrogen stays active in the body.

If this microbial system is out of balance, two things can happen:

- Excess reabsorption, which may increase risk of oestrogen dominance (e.g., mood swings).

- Excess clearance, which may reduce therapeutic effectiveness of hormone replacement therapy (HRT).

So, supporting microbial diversity – especially with strains like Lactobacillus, Bifidobacterium, Faecalibacterium prausnitzii, Roseburia, and Akkermansia – is just as essential for trans women with ADHD.

In one of the rare studies exploring this, researchers found that GAHT reshaped the microbiome in trans individuals, altering both species composition (e.g., Parabacteroides goldsteinii, E. coli) and metabolic pathways like fatty acid synthesis (Liwinski et al., 2024). That means GAHT doesn’t just shift hormones, it reshapes the gut-brain dialogue.

And here’s the deeper call: gender minority individuals often experience more severe ADHD symptoms, likely amplified by chronic minority stress (Ignatova et al., 2025). Yet trans and non-binary ADHDers remain largely invisible in scientific literature (Goetz and Adams, 2024).

When those intersections are ignored, so are vital insights about cognition, resilience, and wellbeing. Oestrogens aren’t just reproductive hormones. They’re neuroprotective agents, modulating microglia (Lu et al., 2024), reducing inflammation, and shaping how we think, feel, and exist.

Gut health, then, becomes more than a physical process. It’s an act of care, of listening to the many signals shaping a person’s sense of self and agency in the world.

Testosterone and ADHD: Motivation, identity, and the gut-brain bridge

Testosterone is more than a hormone – it’s a quiet architect of drive. It fuels mental stamina, sustained effort, and the kind of forward motion that ADHD so often disrupts (Celec et al., 2015).

When testosterone dips – whether from chronic stress, ageing, or gender-affirming therapy – many of us feel it. Focus scatters. Energy wanes. That inner ‘go’ switch seems harder to find (Hackett et al., 2023).

What’s less often discussed is the gut’s role in all this.

Just like oestrogen, testosterone goes through enterohepatic recycling – which means your microbiome helps regulate how much is metabolized, how much is reabsorbed, and how much is lost. Enzymes like 3β- and 17β-hydroxysteroid dehydrogenases – produced by gut microbes – are central players in this loop (Verma et al., 2024; Leao et al., 2025).

When dysbiosis enters the chat, hormonal harmony can wobble. The result is a perfect storm of mental fatigue, emotional dysregulation, and that ADHD brand of executive disarray.

But testosterone’s story doesn’t stop with biology. It’s intimately tied to identity, agency, and how we show up in the world. For those navigating ADHD alongside gender transitions, life stage shifts, or cultural pressures, testosterone isn’t just biochemical, it’s existential. It can be a battleground or balm.

And understanding its connection to gut health invites a gentler story, one where exhaustion isn’t failure, but a whisper from your inner ecology: tend to me.

Gut-brain foods that support testosterone balance

- Legumes, nuts, seeds: Lentils, pumpkin seeds, almonds (rich in zinc, magnesium, and fibre for hormonal regulation).

- Polyphenols: Dark chocolate, green tea, extra virgin olive oil (help calm inflammation and support androgen metabolism).

- Omega-rich fats: Avocados, flaxseeds, oily fish (nourish the gut lining and aid hormone insulin and ADHD: blood sugar, dopamine, and emotional stability).

Dopamine regulation – the core neurotransmitter affected in ADHD – is closely tied to insulin function. In simple terms, insulin shifts the balance of amino acids in the blood, allowing more tyrosine (dopamine’s precursor) to cross into the brain, where it’s converted into dopamine with the help of enzymes and co-factors like vitamin B6 (Kennedy, 2016).

When insulin regulation falters, dopamine crashes follow – leading to mood instability, mental fog, and that familiar struggle to stay on track (Fiory et al., 2019; Gruber et al., 2023).

Many ADHDers experience strong carbohydrate cravings, but when insulin sensitivity is low, blood sugar spikes and crashes can sharpen the edges of our symptoms. What often gets missed is that the gut microbiome plays a key role in insulin sensitivity, which in turn shapes how our bodies metabolize carbohydrates (Jang and Lee, 2021).

These are some foods that support healthy insulin metabolism:

- Slow-release carbohydrates from seeds and pseudograins like buckwheat, quinoa, and hemp help stabilize blood sugar and improve insulin sensitivity (Neacsu et al., 2022), softening the peaks and troughs that can derail dopamine. We explore this in more depth in Chapter 11.

- Fibre-rich legumes such as chickpeas, lentils, and black beans feed gut bacteria while balancing blood sugar (Hossain et al., 2024).

- Resistant starches like cooked-then-cooled potatoes, rice, and green bananas support insulin function and enhance microbial diversity (Chisbert et al., 2024).

- Cinnamon and turmeric are much more than flavour enhancers, they also help balance blood sugar and nudge your gut microbes in a healthier direction, with knock-on benefits for both heart and brain (Fu et al., 2025; Scazzocchio et al., 2020). Spices are one of my favourite ADHD-friendly food tools, which is why they get their own section in Chapter 11.

Why this matters for ADHDers

Hormones are storytellers. They shape not just your physiology but your motivation, mood, memory, and attention. When you live with ADHD, those hormonal ripples can feel like waves – unpredictable surges of energy, fog, frustration, or fatigue.

Those patterns aren’t random. They reflect deeper rhythms: insulin dips, oestrogen drops, cortisol spikes, testosterone shifts. Behind them there’s the microbial choir that lives in your gut.

Understanding this gut–hormone–ADHD triangle gives us a new lens – one that swaps shame for insight. When you’re dysregulated, it’s not a personal failing, it’s feedback. It’s your body asking for recalibration, not control.

And the answer isn’t perfection.

It’s small, steady gestures – like adding flaxseeds to porridge, or pausing for a breath before eating. These micro-rituals help you attune to your body’s needs, riding the internal tides rather than being capsized by them.

This chapter, really, is a quiet rebellion. A reminder that your brain doesn’t need fixing. It’s responding – to food, to stress, to rhythm. And with a bit more of the right kind of support, with a little kindness, with a little care, it can respond differently. As Virginia Woolf once wrote in The Waves (1931), ‘I am rooted, but I flow.’ That’s the essence of gut-brain care – anchored in biology, yet always evolving.

From science to the plate: A real-life gut-brain approach

Now that we’ve explored how food fuels gut-brain communication, let’s bring it to the table – literally. Science offers the framework, but day-to-day eating? That’s shaped by habits, memory, culture, cravings. And, let’s be honest, by what actually tastes good.

Which brings me to my mum’s kitchen, a place where traditional, intuitive cooking just happened to align with the very principles I now teach. She wasn’t thinking about microbial metabolites or neurotransmitters, she was just feeding her family with what she had. But those meals I grew up on were gut-brain gold.

Encarna’s Mediterranean pantry: A gut-friendly approach to ADHD nutrition

The smell of extra virgin olive oil heating in a pan, mingling with garlic, fresh parsley, and ripe tomatoes, instantly brings me back to my mum Encarna’s kitchen. Every meal was instinctive, generous, sensory – never measured, rarely overcomplicated. And unknowingly, she was crafting an ADHD-friendly way of eating decades before we had language for it. Every time I cook this way, I feel her guidance – still there, even as her memory slips away – reminding me that nourishment is as much about love and presence as it is about food.

Over time, our family table evolved. My passion for Japanese culture – and a stretch of plant-based living in the early 2000s – introduced her to tofu, sesame, miso. She took it all in stride. Her kitchen cupboards became a quiet fusion of Mediterranean roots twinned with Asian flair.

So, before we close, I want to invite you into that pantry. Not as a prescription, but as a sensory offering. A reminder that food isn’t just fuel – it’s texture, memory, and transformation. And your gut microbes are the unseen cooks, turning every bite into something your brain can use.

My mum’s kitchen essentials (through a gut-brain lens)

- Extra virgin olive oil (EVOO): Brimming with polyphenols like oleocanthal, which gut bacteria convert into anti-inflammatory compounds that support brain health and clarity (Barrera-Chamorro et al., 2025).

- Tomatoes: Rich in lycopene, lutein, and beta-carotene – antioxidants that not only protect your cells directly but may also be transformed by gut microbes into compounds with brain-supporting benefits (Eroglu et al., 2023; Davinelli et al., 2021; Rocha et al., 2023). Cook them in EVOO (hello, sofrito!) to boost their gut-brain power (Rinaldi de Alvarenga et al., 2019; Hurtado-Barroso et al., 2019).

- Garlic, onions, and their kin: Prebiotic powerhouses loaded with sulphur compounds that feed Bifidobacterium, bolstering dopamine metabolism and gut resilience (Ha et al., 2024). My mum even serves raw onions or spring onions at the table – an Andalusian tradition with microbiome benefits baked in.

- Pulses and legumes (chickpeas, beans, lentils): Daily staples in my childhood, not just for their affordability but their rich offering of fibre, resistant starch, and polyphenols – ingredients that encourage the production of butyrate, a calming, inflammation-taming SCFA (Sasso et al., 2023).

- Fruit, cheese, and nuts: Meals often ended with fruit – an orange, apple, grapes, or pear – served alongside raw sheep’s milk cheese (like Manchego, a source of postbiotics) and a few almonds or cracked walnuts. My mum also thickened sauces with ground almonds, an old Spanish trick that’s both delicious and gut-nourishing.

- Oily fish (sardines, anchovies, mackerel): Lightly fried in olive oil, these omega-3-rich fish support dopamine regulation, brain function, and gut lining integrity. They’re also packed with prebiotic peptides – true Mediterranean brain food.

- Tofu: A gentle newcomer to my mum’s pantry, adopted during my plant-based years. It’s full of isoflavones and fermentable fibres that support microbial diversity and hormone-sensitive brain function – ADHD-friendly and endlessly versatile.

- Culinary herbs and spices (parsley, basil, rosemary, thyme, saffron, turmeric): More than flavour – they’re pharmacopoeias. Gut microbes unlock their polyphenolic compounds (like rosmarinic acid and curcumin), which support focus, memory, and emotional regulation (Vita et al., 2022; Dahl et al., 2023).

- Black, green, and herbal teas: From catechin-rich green tea to calming chamomile, mint, and lemon balm, tea rituals are both somatic and synaptic. My mum always has a pot on, especially after meals or during anxious spells (Zhang et al., 2021; Pferschy-Wenzig et al., 2022). I love a strong Yorkshire tea, but these days I opt for decaf – same gut love, fewer jitters.

- Coffee (caffeinated and decaf!): Whether you prefer your brew bold or buzz-free, coffee supports microbial diversity and cognitive clarity (Sasaki et al., 2023). I’m decaf all the way because I happen to be extremely sensitive to caffeine. You do you and enjoy it with or without to suit you.

- Dark chocolate (70%+ cocoa): Flavanol-rich and microbially magnificent, dark chocolate boosts mood, focus, and circulation. Plus, it’s joy in a square – and joy is medicine too.

My Mediterranean-Asian (MediterrAsian!) obsession stems from this simple truth: gut-friendly eating doesn’t need to be rigid or complicated. It’s about working with your microbiome, not against it. So whether it’s a drizzle of EVOO over veggies, a slow-simmered batch of sofrito, or a square of dark chocolate after dinner, know that you’re not just feeding yourself – you’re feeding the ecosystem within you. Most importantly, beyond nutrients and microbes, food is also about presence, connection, and joy. This is why mindful eating matters – a theme we’ll explore next.

In a nutshell: Feeding your gut, fuelling your brain

The gut-brain axis isn’t just a science buzzword – it’s a living feedback loop, constantly shaping how you feel, focus, and function. When you nourish your gut, you’re not just aiding digestion – you’re fine-tuning your inner rhythm. You’re giving your ADHD brain a softer place to land.

Here’s what to carry with you:

- Your gut and brain are always in conversation: This dialogue affects everything from how you handle stress to how you hold attention.

- Microbiota-accessible carbohydrates (MACs) are your microbial allies. These fermentable fibres fuel short-chain fatty acid production, easing inflammation and sharpening dopamine regulation.

- Polyphenols are colourful peacekeepers. Found in berries, herbs, and dark chocolate, they shape microbial diversity and neurotransmitter balance in elegant, complex ways.

- Fermented foods introduce microbial reinforcements. Unlike MACs, which feed what’s already there, fermented foods offer new bacteria that directly support brain chemistry.

- Omega-3s build bridges. These gut-soothing, brain-loving fats calm inflammation, strengthen gut integrity, and help dopamine do its job more efficiently.

- Hormones and microbes co-regulate mood, energy, and focus. Your microbiome influences cortisol, oestrogen, testosterone, and insulin – the hormonal tides that shape your day-to-day functioning and response to medication.

- There’s no single ‘ADHD diet’: Just a flexible, evolving relationship with food. Your gut is unique. So is your brain. Tune in. Experiment. Adjust. This is about working with your nature, not forcing it into someone else’s mould.

If you take just one thing from this chapter, let it be this: what you eat isn’t just fuel – it’s an ongoing dialogue between your gut and brain. Every meal, every bite, every choice lays the foundation for your focus, mood, and resilience. And in the next chapter, we’ll build on this foundation, moving beyond the gut into a whole-brain approach to eating well with ADHD.

Perfection isn’t the goal – consistency is. Keep feeding the connection, one gut-friendly choice at a time. Your brain will thank you.

From awareness to action: A way forward

Here we are – at the edge of Part 3. We’ve travelled inward, not just through anatomy, but through the felt sense of your body in motion. We’ve traced the quiet currents between gut and brain, hormones and mood, microbes and memory. We’ve met inflammation as a messenger, not a mistake. And we’ve begun to see food not as fuel, but as relationship – an unfolding, sensory dialogue with your deeper intelligence.

Now comes the next question: How do I live this?

That’s where we’re heading in Part 4. This next chapter isn’t about fixing – it’s about embodying. Bringing what you’ve learned into the pulse of your day-to-day: your choices, your cravings, your restlessness, your rituals.

We’ll meet PHOCUS, not as a rigid nutrition protocol, but as a compass. A flexible, ADHD-friendly guide to help you anchor when things get messy (because they will, and that’s okay). We’ll move from nutrients to rituals, from inflammation to intuition, from theory to your actual dinner plate.

You’ll explore how food weaves into sleep, movement, attention, and self-compassion. How a single breath before eating can shift your whole nervous system. How a snack can become a sensory check-in. And how, little by little, you can build steadiness not from control – but from connection.

Because thriving with ADHD isn’t about chasing someone else’s version of ‘optimal’. It’s about crafting a rhythm that fits you. Your life, your season, your energy today.

If Part 3 helped you tune into your body’s signals, Part 4 is where you learn to move with them. Not perfectly. Not performatively. But with curiosity, presence, and care.

I’m ready if you are. Shall we keep going?

References

Agus, A., Planchais, J., and Sokol, H. (2018) ‘Gut microbiota regulation of tryptophan metabolism in health and disease.’ Cell Host & Microbe, 23(6), pp. 716–724.

Amtataw, M., Kassahun, E., Tibebu, S., et al. (2025) ‘Nutritional and anti-nutritional evaluation of injera made from sorghum, rice, teff, and flaxseed flours using D-optimal mixture design.’ Scientific Reports, 15(1), p. 3959.

Assaf, S., Park, J., Chowdhry, N., et al. (2024) ‘Unraveling the evolutionary diet mismatch and its contribution to the deterioration of body composition.’ Metabolites, 14(7), p. 379.

Ayakdaş, G. and Ağagündüz, D. (2023) ‘Microbiota-accessible carbohydrates (MACs) as novel gut microbiome modulators in noncommunicable diseases.’ Heliyon, 9(9), e19888.

Bak, M.J., Das Gupta, S., Wahler, J., and Suh, N. (2016) ‘Role of dietary bioactive natural products in estrogen receptor-positive breast cancer.’ Seminars in Cancer Biology, 40–41, pp. 170–191.

Balasubramanian, R., Schneider, E., Gunnigle, E., et al. (2024) ‘Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health.’ Neuroscience & Biobehavioral Reviews, 158, p. 105562.

Barrera-Chamorro, L., Fernandez-Prior, A., Claro-Cala, C.M., et al. (2025) ‘Unveiling the neuroprotective impact of virgin olive oil ingestion via the microbiota-gut-brain axis.’ Food & Function, 16(1), pp. 24–39.

Bell, V., Ferrão, J., Pimentel, L., Pintado, M., and Fernandes, T. (2018) ‘One Health, fermented foods, and gut microbiota.’ Foods, 7(12), p. 195.

Berding, K., Bastiaanssen, T.F.S., Moloney, G.M., et al. (2023) ‘Feed your microbes to deal with stress: A psychobiotic diet impacts microbial stability and perceived stress in a healthy adult population.’ Molecular Psychiatry, 28, pp. 601–610.

Bravo, J.A., Forsythe, P., Chew, M.V., et al. (2011) ‘Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve.’ Proceedings of the National Academy of Sciences of the United States of America, 108(38), pp. 16050–16055.

British Dietetic Association (BDA). (2024) ‘Fibre.’ British Dietetic Association. Available at: www.bda.uk.com/resource/fibre.html.

Cannavale, C.N., Mysonhimer, A.R., Bailey, M.A., et al. (2023) ‘Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial.’ Nutritional Neuroscience, 26(3), pp. 265–274.

Carter, M.M., Olm, M.R., Merrill, B.D., et al. (2023) ‘Ultra-deep sequencing of Hadza hunter-gatherers recovers vanishing gut microbes.’ Cell, 186(14), pp. 3111–3124.e13.

Casertano, M., Fogliano, V., and Ercolini, D. (2022) ‘Psychobiotics, gut microbiota and fermented foods can help preserving mental health.’ Food Research International, 152, p. 110892.

Castro, G.A. and Arntzen, C.J. (1993) ‘Immunophysiology of the gut: A research frontier for integrative studies of the common mucosal immune system.’ American Journal of Physiology, 265(4 Pt 1), pp. G599–G610.

Cavaleri, D., Crocamo, C., Morello, P., et al. (2024) ‘The kynurenine pathway in attention-deficit/hyperactivity disorder: A systematic review and meta-analysis of blood concentrations of tryptophan and its catabolites.’ Journal of Clinical Medicine, 13(2), p. 583.

Celec, P., Ostatníková, D., and Hodosy, J. (2015) ‘On the effects of testosterone on brain behavioral functions.’ Frontiers in Neuroscience, 9, p. 12.

Chang, J.P., Su, K.P., Mondelli, V., et al. (2018) ‘Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies.’ Neuropsychopharmacology, 43(3), pp. 534–545.

Chisbert, M., Castell, A.L., Vinoy, S., and Nazare, J.A. (2024) ‘The impact of slowly digestible and resistant starch on glucose homeostasis and insulin resistance.’ Current Opinion in Clinical Nutrition and Metabolic Care, 27(4), pp. 338–343.

Chong, H.X., Yusoff, N.A.A., Hor, Y.Y., et al. (2019) ‘Lactobacillus plantarum DR7 alleviates stress and anxiety in adults: A randomised, double-blind, placebo-controlled study.’ Beneficial Microbes, 10(4), pp. 355–373.

Cuamatzin-García, L., Rodríguez-Rugarcía, P., El-Kassis, E.G., et al. (2022) ‘Traditional fermented foods and beverages from around the world and their health benefits.’ Microorganisms, 10(6), p. 1151.

d’Afflitto, M., Upadhyaya, A., Green, A., et al. (2022) ‘Association between sex hormone levels and gut microbiota composition and diversity – A systematic review.’ Journal of Clinical Gastroenterology, 56(5), pp. 384–392.

Dahl, S.M., Rolfe, V., Walton, G.E., and Gibson, G.R. (2023) ‘Gut microbial modulation by culinary herbs and spices.’ Food Chemistry, 409, p. 135286.

Daïen, C.I., Pinget, G.V., Tan, J.K., et al. (2017) ‘Detrimental impact of microbiota-accessible carbohydrate-deprived diet on gut and immune homeostasis: An overview.’ Frontiers in Immunology, 8, p. 548.

Dalile, B., Boyle, N.B., Ruiz, F.T., et al. (2025) ‘Targeting cognitive resilience through prebiotics: A focused perspective.’ Advances in Nutrition, 16(1), p. 100343.

Davinelli, S., Ali, S., Solfrizzi, V., Scapagnini, G., and Corbi, G. (2021) Carotenoids and cognitive outcomes: A meta-analysis of randomized intervention trials. Antioxidants (Basel, Switzerland), 10(2), 223. https://doi.org/10.3390/antiox10020223
de Jong, M., Wynchank, D.S.M.R., Michielsen, M., et al. (2024) ‘A female-specific treatment group for ADHD – Description of the programme and qualitative analysis of first experiences.’ Journal of Clinical Medicine, 13(7), p. 2106.

De Paoli, M., Zakharia, A., and Werstuck, G.H. (2021) ‘The role of estrogen in insulin resistance: A review of clinical and preclinical data.’ The American Journal of Pathology, 191(9), pp. 1490–1498.

Desmedt, O., Broers, V.J.V., Zamariola, G., et al. (2019) ‘Effects of prebiotics on affect and cognition in human intervention studies.’ Nutrition Reviews, 77(2), pp. 81–95.

Dinu, L.M., Phattharakulnij, N., and Dommett, E.J. (2022) ‘Tryptophan modulation in individuals with attention deficit hyperactivity disorder: A systematic review.’ Journal of Neural Transmission (Vienna), 129(4), pp. 361–377.

Eaton, S.B. (2006) ‘The ancestral human diet: What was it and should it be a paradigm for contemporary nutrition?’ Proceedings of the Nutrition Society, 65(1), pp. 1–6.

Eroglu, A., Al’Abri, I.S., Kopec, R.E., Crook, N., and Bohn, T. (2023) ‘Carotenoids and their health benefits as derived via their interactions with gut microbiota.’ Advances in Nutrition (Bethesda, Md.), 14(2), pp. 238–255. https://doi.org/10.1016/j.advnut.2022.10.007

Filosa, S., Di Meo, F., and Crispi, S. (2018) ‘Polyphenols-gut microbiota interplay and brain neuromodulation.’ Neural Regeneration Research, 13(12), pp. 2055–2059.

Fiory, F., Perruolo, G., Cimmino, I., et al. (2019) ‘The relevance of insulin action in the dopaminergic system.’ Frontiers in Neuroscience, 13, p. 868.

Fragiadakis, G.K., Smits, S.A., Sonnenburg, E.D., et al. (2019) ‘Links between environment, diet, and the hunter-gatherer microbiome.’ Gut Microbes, 10(2), pp. 216–227.

Fu, Y., Gou, W., Zhong, H., et al. (2025) ‘Diet-gut microbiome interaction and its impact on host blood glucose homeostasis: A series of nutritional n-of-1 trials.’ EBioMedicine, 111, 105483. https://doi.org/10.1016/j.ebiom.2024.105483

Fu, Y., Wang, Y., Gao, H., et al. (2021) ‘Associations among dietary omega-3 polyunsaturated fatty acids, the gut microbiota, and intestinal immunity.’ Mediators of Inflammation, 2021, p. 8879227.

Gibson, G.R., Hutkins, R., Sanders, M.E., et al. (2017) ‘Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics.’ Nature Reviews Gastroenterology & Hepatology, 14(8), pp. 491–502.

Gillies, D., Leach, M.J., and Perez Algorta, G. (2023) ‘Polyunsaturated fatty acids (PUFA) for attention deficit hyperactivity disorder (ADHD) in children and adolescents.’ The Cochrane Database of Systematic Reviews, 4(4), CD007986. https://doi.org/10.1002/14651858.CD007986.pub3

Goetz, T.G. and Adams, N. (2024) ‘The transgender and gender diverse and attention deficit hyperactivity disorder nexus: A systematic review.’ Journal of Gay & Lesbian Mental Health, 28(1), pp. 2–19.

González-Arancibia, C., Urrutia-Piñones, J., Illanes-González, J., et al. (2019) ‘Do your gut microbes affect your brain dopamine?’ Psychopharmacology (Berl), 236(5), pp. 1611–1622.

Gruber, J., Hanssen, R., Qubad, M., et al. (2023) ‘Impact of insulin and insulin resistance on brain dopamine signalling and reward processing – An underexplored mechanism in the pathophysiology of depression?’ Neuroscience and Biobehavioral Reviews, 149, p. 105179.

Gulpers, B.J.A., Verhey, F.R.J., Eussen, S.J.P.M., et al. (2022) ‘Anxiety and cognitive functioning in the Maastricht study: A cross-sectional population study.’ Journal of Affective Disorders, 319, pp. 570–579.

Ha, J., Kim, J., Kim, S., Lee, K.J., and Shin, H. (2024) ‘Garlic-induced enhancement of Bifidobacterium: Enterotype-specific modulation of gut microbiota and probiotic populations.’ Microorganisms, 12(10), p. 1971.

Hackett, G., Kirby, M., Rees, R.W., et al. (2023) ‘The British Society for Sexual Medicine Guidelines on male adult testosterone deficiency, with statements for practice.’ The World Journal of Men’s Health, 41(3), pp. 508–537.

Hamamah, S., Aghazarian, A., Nazaryan, A., et al. (2022) ‘Role of microbiota-gut-brain axis in regulating dopaminergic signaling.’ Biomedicines, 10(436), pp. 1–24.

Healy-Stoffel, M. and Levant, B. (2018) ‘N-3 (Omega-3) fatty acids: Effects on brain dopamine systems and potential role in the etiology and treatment of neuropsychiatric disorders.’ CNS & Neurological Disorders – Drug Targets, 17(3), pp. 216–232.

Holmskov, M., Storebø, O.J., Moreira-Maia, C.R., et al. (2017) ‘Gastrointestinal adverse events during methylphenidate treatment of children and adolescents with attention deficit hyperactivity disorder: A systematic review with meta-analysis and Trial Sequential Analysis of randomised clinical trials.’ PLoS One, 12(6), e0178187.

Hossain, M.A., Soni, K., Agyei, D., Kebede, B., and Reynolds, A.N. (2024) ‘Legume intakes on cardiometabolic profile and gut microbiome function: Systematic review and meta-analyses of randomised controlled trials.’ European Journal of Nutrition, 64(1), p. 60.

Hu, S., Ding, Q., Zhang, W., et al. (2023) ‘Gut microbial beta-glucuronidase: A vital regulator in female estrogen metabolism.’ Gut Microbes, 15(1), 2236749.

Hurtado-Barroso, S., Martínez-Huélamo, M., Rinaldi de Alvarenga, J.F., et al. (2019) ‘Acute effect of a single dose of tomato sofrito on plasmatic inflammatory biomarkers in healthy men.’ Nutrients, 11(4), p. 851.

Ignatova, E., Balasubramanian, P., Raney, J.H., et al. (2025) ‘Transgender identity and attention deficit hyperactivity disorder symptoms: Findings from the Adolescent Brain Cognitive Development Study.’ The Journal of Adolescent Health, 76(3), pp. 396–400.

Iorizzo, M., Paventi, G., and Di Martino, C. (2023) ‘Biosynthesis of gamma-aminobutyric acid (GABA) by Lactiplantibacillus plantarum in fermented food production.’ Current Issues in Molecular Biology, 46(1), pp. 200–220.

Jaberi, K.R., Alamdari-Palangi, V., Savardashtaki, A., et al. (2024) ‘Modulatory effects of phytochemicals on gut-brain axis: Therapeutic implication.’ Current Developments in Nutrition, 8(6), p. 103785.

Jain, M., Anand, A., Sharma, N., et al. (2024) ‘Effect of probiotics supplementation on cortisol levels: A systematic review and meta-analysis.’ Nutrients, 16(20), p. 3564.

Jang, H.R. and Lee, H.Y. (2021) ‘Mechanisms linking gut microbial metabolites to insulin resistance.’ World Journal of Diabetes, 12(6), pp. 730–744.

Kavyani, Z., Musazadeh, V., Fathi, S., et al. (2022) ‘Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis.’ International Immunopharmacology, 111, p. 109104.

Kedem, S., Yust-Katz, S., Carter, D., et al. (2020) ‘Attention deficit hyperactivity disorder and gastrointestinal morbidity in a large cohort of young adults.’ World Journal of Gastroenterology, 26(42), pp. 6626–6637.

Kennedy, D.O. (2016) ‘B vitamins and the brain: Mechanisms, dose and efficacy – A review.’ Nutrients, 8(2), p. 68.

Kim, C.S. and Shin, D.M. (2019) ‘Probiotic food consumption is associated with lower severity and prevalence of depression: A nationwide cross-sectional study.’ Nutrition, 63–64, pp. 169–174.

Las Heras, V., Melgar, S., MacSharry, J., et al. (2022) ‘The influence of the Western diet on microbiota and gastrointestinal immunity.’ Annual Review of Food Science and Technology, 13, pp. 489–512.

Leao, L., Miri, S., and Hammami, R. (2025) ‘Gut feeling: Exploring the intertwined trilateral nexus of gut microbiota, sex hormones, and mental health.’ Frontiers in Neuroendocrinology, 76, p. 101173.

Li, J., Yang, G., Zhang, Q., et al. (2023) ‘Function of Akkermansia muciniphila in type 2 diabetes and related diseases.’ Frontiers in Microbiology, 14, 1172400.

Liao, Y., Xie, B., Zhang, H., et al. (2019) ‘Efficacy of omega-3 PUFAs in depression: A meta-analysis.’ Translational Psychiatry, 9(1), p. 190.

Lindert, J., Paul, K.C., Lachman, M.E., et al. (2021) ‘Depression-, anxiety-, and anger and cognitive functions: Findings from a longitudinal prospective study.’ Frontiers in Psychiatry, 12, 665742.

Liu, T.H., Wu, J.Y., Huang, P.Y., et al. (2023) ‘Omega-3 polyunsaturated fatty acids for core symptoms of attention-deficit/hyperactivity disorder: A meta-analysis of randomized controlled trials.’ Journal of Clinical Psychiatry, 84(5), p. 22r14772.

Liwinski, T., Auer, M.K., Schröder, J., et al. (2024) ‘Gender-affirming hormonal therapy induces a gender-concordant fecal metagenome transition in transgender individuals.’ BMC Medicine, 22(1), p. 346.

López-Taboada, I., González-Pardo, H., Conejo, N.M., et al. (2020) ‘Western diet: Implications for brain function and behavior.’ Frontiers in Psychology, 11, p. 564413.

Lu, S., Zhao, Q., Guan, Y., et al. (2024) ‘The communication mechanism of the gut-brain axis and its effect on central nervous system diseases: A systematic review.’ Biomedicine & Pharmacotherapy, 178, p. 117207.

Maeng, L.Y. and Beumer, A. (2023) ‘Never fear, the gut bacteria are here: Estrogen and gut microbiome-brain axis interactions in fear extinction.’ International Journal of Psychophysiology, 189, pp. 66–75.

McEwen, B.S. (2020) ‘Hormones and behavior and the integration of brain-body science.’ Hormones and Behavior, 119, p. 104619.

McGuinness, A.J., Davis, J.A., Dawson, S.L., et al. (2022) ‘A systematic review of gut microbiota composition in observational studies of major depressive disorder, bipolar disorder and schizophrenia.’ Molecular Psychiatry, 27, pp. 1920–1935.

Mohidin, S.R.N.S.P., Moshawih, S., Hermansyah, A., et al. (2023) ‘Cassava (Manihot esculenta Crantz): A systematic review for the pharmacological activities, traditional uses, nutritional values, and phytochemistry.’ Journal of Evidence-Based Integrative Medicine, 28, p. 2515690X231206227.

Mörkl, S., Oberascher, A., Tatschl, J.M., et al. (2022) ‘Cardiac vagal activity is associated with gut-microbiome patterns in women – An exploratory pilot study.’ Dialogues in Clinical Neuroscience, 24(1), pp. 1–9.

Nanda, A., Janga, L.S.N., Sambe, H.G., et al. (2023) ‘Adverse effects of stimulant interventions for attention deficit hyperactivity disorder (ADHD): A comprehensive systematic review.’ Cureus, 15(9), e45995.

Neacsu, M., Vaughan, N.J., Multari, S., et al. (2022) ‘Hemp and buckwheat are valuable sources of dietary amino acids, beneficially modulating gastrointestinal hormones and promoting satiety in healthy volunteers.’ European Journal of Nutrition, 61(2), pp. 1057–1072.

Nikolova, V.L., Smith, M.R.B., Hall, L.J., Cleare, A.J., Stone, J.M., and Young, A.H. (2021) ‘Perturbations in gut microbiota composition in psychiatric disorders: A review and meta-analysis.’ JAMA Psychiatry, 78(12), pp. 1343–1354.

O’Riordan, K.J., Collins, M.K., Moloney, G.M., et al. (2022) ‘Short chain fatty acids: Microbial metabolites for gut-brain axis signalling.’ Molecular and Cellular Endocrinology, 546, 111572.

Parizadeh, M. and Arrieta, M.C. (2023) ‘The global human gut microbiome: Genes, lifestyles, and diet.’ Trends in Molecular Medicine, 29(10), pp. 789–801.

Parker, A., Fonseca, S., and Carding, S.R. (2020) ‘Gut microbes and metabolites as modulators of blood-brain barrier integrity and brain health.’ Gut Microbes, 11(2), pp. 135–157.

Pferschy-Wenzig, E.M., Pausan, M.R., Ardjomand-Woelkart, K., Röck, S., et al. (2022) Medicinal plants and their impact on the gut microbiome in mental health: A systematic review. Nutrients, 14(10), p. 2111. https://doi.org/10.3390/nu14102111

Porras-García, E., Fernández-Espada Calderón, I., et al. (2023) ‘Potential neuroprotective effects of fermented foods and beverages in old age: A systematic review.’ Frontiers in Nutrition, 10, 1170841.

Proaño, S.B., Miller, C.K., Krentzel, A.A., et al. (2024) ‘Sex steroid hormones, the estrous cycle, and rapid modulation of glutamatergic synapse properties in the striatal brain regions with a focus on 17β-estradiol and the nucleus accumbens.’ Steroids, 201, p. 109344.

Qi, X., Yun, C., Pang, Y., et al. (2021) ‘The impact of the gut microbiota on the reproductive and metabolic endocrine system,’ Gut Microbes, 13(1), pp. 1–21.

Rinaldi de Alvarenga, J.F., Quifer-Rada, P., Westrin, V., Hurtado-Barroso, S., Torrado-Prat, X., & Lamuela-Raventós, R.M. (2019) ‘Mediterranean sofrito home-cooking technique enhances polyphenol content in tomato sauce.’ Journal of the Science of Food and Agriculture, 99(14), pp. 6535–6545. https://doi.org/10.1002/jsfa.9934

Roberts, B., Eisenlohr-Moul, T., and Martel, M.M. (2018) ‘Reproductive steroids and ADHD symptoms across the menstrual cycle.’ Psychoneuroendocrinology, 88, pp. 105–114.

Rocha, H.R., Coelho, M.C., Gomes, A.M., and Pintado, M.E. (2023) ‘Carotenoids diet: Digestion, gut microbiota modulation, and inflammatory diseases.’ Nutrients, 15(10), p. 2265.

Rogers, G.B., Keating, D.J., Young, R.L., et al. (2016) ‘From gut dysbiosis to altered brain function and mental illness: Mechanisms and pathways.’ Molecular Psychiatry, 21(6), pp. 738–748.

Rusch, J.A., Layden, B.T., and Dugas, L.R. (2023) ‘Signalling cognition: The gut microbiota and hypothalamic-pituitary-adrenal axis.’ Frontiers in Endocrinology, 14, p. 1130689.

Safadi, J.M., Quinton, A.M.G., Lennox, B.R., et al. (2022) ‘Gut dysbiosis in severe mental illness and chronic fatigue: A novel trans-diagnostic construct? A systematic review and meta-analysis.’ Molecular Psychiatry, 27, pp. 141–153.

Sarkar, A., Harty, S., Johnson, K.V., et al. (2020) ‘The role of the microbiome in the neurobiology of social behaviour.’ Biological Reviews, 95(5), pp. 1131–1166.

Sasaki, A., Kawai, E., Watanabe, K., et al. (2023) ‘Cacao polyphenol-rich dark chocolate intake contributes to efficient brain activity during cognitive tasks: A randomized, single-blinded, crossover, and dose-comparison fMRI study.’ Nutrients, 16(1), p. 41.

Sasso, J.M., Ammar, R.M., Tenchov, R., et al. (2023) ‘Gut microbiome-brain alliance: A landscape view into mental and gastrointestinal health and disorders.’ ACS Chemical Neuroscience, 14(10), pp. 1717–1763.

Scazzocchio, B., Minghetti, L., and D’Archivio, M. (2020) ‘Interaction between gut microbiota and curcumin: A new key of understanding for the health effects of curcumin.’ Nutrients, 12(9), 2499. https://doi.org/10.3390/nu12092499

Schneider, E., Balasubramanian, R., Ferri, A., et al. (2024) ‘Fibre & fermented foods: Differential effects on the microbiota-gut-brain axis.’ Proceedings of the Nutrition Society, pp. 1–16.

Schnorr, I., Siegl, A., Luckhardt, S., et al. (2024) ‘Inflammatory biotype of ADHD is linked to chronic stress: A data-driven analysis of the inflammatory proteome.’ Translational Psychiatry, 14(1), 37.

Seethaler, B., Lehnert, K., Yahiaoui-Doktor, M., et al. (2023) ‘Omega-3 polyunsaturated fatty acids improve intestinal barrier integrity – albeit to a lesser degree than short-chain fatty acids: An exploratory analysis of the randomized controlled LIBRE trial.’ European Journal of Nutrition, 62(7), pp. 2779–2791.

Shirvani-Rad, S., Ejtahed, H.S., Ettehad Marvasti, F., et al. (2022) ‘The role of gut microbiota-brain axis in pathophysiology of ADHD: A systematic review.’ Journal of Attention Disorders, 26(13), pp. 1698–1710.

Singh, H., Wiscovitch-Russo, R., Kuelbs, C., et al. (2024) ‘Multiomic insights into human health: Gut microbiomes of hunter-gatherer, agropastoral, and Western urban populations.’ bioRxiv [Preprint], 2024.09.03.611095.

Sonnenburg, E.D., Smits, S.A., Tikhonov, M., et al. (2016) ‘Diet-induced extinctions in the gut microbiota compound over generations.’ Nature, 529(7585), pp. 212–215.

Sonnenburg, E.D. and Sonnenburg, J.L. (2014) ‘Starving our microbial self: The deleterious consequences of a diet deficient in microbiota-accessible carbohydrates.’ Cell Metabolism, 20(5), pp. 779–786.

Sonnenburg, E.D. and Sonnenburg, J.L. (2019) ‘The ancestral and industrialized gut microbiota and implications for human health.’ Nature Reviews Microbiology, 17(6), pp. 383–390.

Stevens, J.R., Wilens, T.E., and Stern, T.A. (2013) ‘Using stimulants for attention-deficit/hyperactivity disorder: Clinical approaches and challenges.’ Primary Care Companion for CNS Disorders, 15(2), PCC.12f01472.

Su, K.P., Tseng, P.T., Lin, P.Y., et al. (2018) ‘Association of use of omega-3 polyunsaturated fatty acids with changes in severity of anxiety symptoms: A systematic review and meta-analysis.’ JAMA Network Open, 1(5), e182327.

Tomioka, S., Seki, N., Sugiura, Y., et al. (2022) ‘Cooperative action of gut-microbiota-accessible carbohydrates improves host metabolic function.’ Cell Reports, 40(3), 111087.

Tooley, K.L. (2020) ‘Effects of the human gut microbiota on cognitive performance, brain structure and function: A narrative review.’ Nutrients, 12(10), p. 3009.

Toribio-Mateas, M. (2018) ‘Harnessing the power of microbiome assessment tools as part of neuroprotective nutrition and lifestyle medicine interventions.’ Microorganisms, 6(2), p. 35.

Verma, A., Inslicht, S.S., and Bhargava, A. (2024) ‘Gut-brain axis: Role of microbiome, metabolomics, hormones, and stress in mental health disorders.’ Cells, 13(17), p. 1436.

Vijay, A., Astbury, S., Le Roy, C., et al. (2021) ‘The prebiotic effects of omega-3 fatty acid supplementation: A six-week randomised intervention trial.’ Gut Microbes, 13(1), pp. 1–11.

Vita, A.A., McClure, R., Farris, Y., et al. (2022) ‘Associations between frequency of culinary herb use and gut microbiota.’ Nutrients, 14(9), p. 1981.

Wang, H., Zhao, T., Liu, Z., et al. (2023) ‘The neuromodulatory effects of flavonoids and gut microbiota through the gut-brain axis.’ Frontiers in Cellular and Infection Microbiology, 13, p. 1197646.

Wang, N., Gao, X., Zhang, Z., et al. (2022) ‘Composition of the gut microbiota in attention deficit hyperactivity disorder: A systematic review and meta-analysis.’ Frontiers in Endocrinology, 13, p. 838941.

Warren, A., Nyavor, Y., Beguelin, A., and Frame, L.A. (2024) ‘Dangers of the chronic stress response in the context of the microbiota-gut-immune-brain axis and mental health: A narrative review.’ Frontiers in Immunology, 15, p. 1365871.

Watson, A.W., Okello, E.J., Brooker, H.J., et al. (2019) ‘The impact of blackcurrant juice on attention, mood and brain wave spectral activity in young healthy volunteers.’ Nutritional Neuroscience, 22(8), pp. 596–606.

Woolf, V. (1931) The Waves. London: Hogarth Press.

Wu, W., Li, S., and Ye, Z. (2025) ‘Targeting the gut microbiota-inflammation-brain axis as a potential therapeutic strategy for psychiatric disorders: A Mendelian randomization analysis.’ Journal of Affective Disorders, 374, pp. 150–159.

Yılmaz, C. and Gökmen, V. (2020) ‘Neuroactive compounds in foods: Occurrence, mechanism and potential health effects.’ Food Research International, 128, p. 108744.

Yunes, R.A., Poluektova, E.U., Dyachkova, M.S., et al. (2016) ‘GABA production and structure of gadB/gadC genes in Lactobacillus and Bifidobacterium strains from human microbiota.’ Anaerobe, 42, pp. 197–204.

Zhang, Z., Zhang, Y., Li, J., Fu, C., and Zhang, X. (2021) ‘The neuroprotective effect of tea polyphenols on the regulation of intestinal flora.’ Molecules, 26(12), p. 3692.

Part 3 Takeaways

Nourishment: The gut-brain connection in ADHD

- Your gut is more than a digestive organ – it’s a transformation portal: Trillions of microbes in your gut don’t just digest food, they create neuroactive compounds, regulate inflammation, and help shape your thoughts, mood, and focus. This microbial network acts as a biochemical bridge between what you eat and how your brain functions.

- ADHD is a gut-brain condition: ADHD symptoms are influenced not just by brain wiring but by immune responses, hormone fluctuations, and metabolic health – all of which are shaped by the health and diversity of your gut’s microbial ecosystem. Dysbiosis can lead to brain fog, mood swings, and poor executive function, highlighting the need for an integrated approach.

- Fibre, fermented foods, and healthy fats are entwined in a gut-brain threesome: MACs (microbiota-accessible carbohydrates) feed beneficial microbes, fermented foods introduce new ones, and omega-3s strengthen the gut lining and reduce neuroinflammation. These food groups aren’t optional extras – they’re essential tools for emotional balance, dopamine regulation, and stress resilience.

- Hormones ride the microbial wave: Cortisol, oestrogen, testosterone, and insulin all interact with the gut microbiome. When your gut is thriving, it can help modulate these hormones, leading to better focus, motivation, and emotional steadiness. For women and gender-diverse ADHDers, this opens new paths to understanding cyclic shifts in cognition and mood.

- Your biology is rhythmic, not random: From menstrual cycles to blood sugar dips, understanding your hormonal and metabolic rhythms can turn frustration into insight. Cultivating awareness of your body’s patterns helps you pre-empt crashes and move from reactivity to response.

Take action: Practical steps to nourish your gut-brain axis

- Make peace with carbs: Add MAC-rich foods like cooked-and-cooled potatoes, oats, pulses, and root vegetables. They feed the bacteria that produce brain-nurturing butyrate and support your immune system.

- Ferment your focus: Regularly include fermented foods like kefir, sauerkraut, yoghurt, and miso, even in tiny amounts. These support neurotransmitter production and help regulate mood and stress responses.

- Fuel hormonal harmony: Choose foods that support hormonal recycling and clearance – like flaxseeds, cruciferous vegetables, legumes, and omega-3-rich fats. These support balance whether you’re menstruating, transitioning, or simply trying to steady your energy.

- Support your vagus nerve daily: Breathe slowly before meals. Savour each bite. Build meals around whole, colourful ingredients. These rituals may sound simple, but they speak volumes to your gut – and your brain listens.

- Replace shame with feedback: Whether it’s a sugar binge, brain fog, or an emotional crash, every symptom is data. Your goal isn’t perfection – it’s pattern awareness. You’re not failing. You’re learning.

- Let food be an anchor, not a cage: Real nourishment isn’t about strict rules – it’s about building a foundation of trust with your body. Start small. Stay curious. Listen with intent, and let your gut be a guide. How you speak to yourself matters, and your whole body will be listening.

A note for the art of living

I am allowed to feed myself with care –
not just with food, but with words, with pauses, with presence.

The way I speak to myself is nourishment.

My gut listens. My breath listens. My whole being listens.

This isn’t about perfection.

It’s about flavour. Connection. Truth.

It’s about love…

One kind sentence, one grounding meal, one honest moment at a time.

Part 4

The Art of Living

Chapter 11

PHOCUS

A Practical Guide to ADHD-Friendly Nutrition

Where food stops being a battle and starts working with your brain, not against it.

In this chapter

Welcome to Chapter 11! If Parts 2 and 3 were about understanding ADHD – how our brains function, how food affects focus, and how nutrition shapes mental health – then Part 4 is where that knowledge begins to move.

This is integration. Where science meets softness.

Where structure meets lived experience.

Where nourishment stops being a battle – and becomes rhythm.

And what better place to begin than with food?

Because food isn’t just fuel.

It’s ritual. It’s memory. It’s joy and culture and quiet grief. It’s the way your grandmother sliced fruit. The snack you still crave when you’re lonely. The breakfast you forget, and the dinner you remember too late.

For many of us ADHDers, eating is anything but simple.

I know this firsthand

For over three decades, I lived in a loop of control and collapse – bingeing, restricting, hyperfixating, rebelling. One week, I was ‘clean eating’ with military precision; the next, I was face-first in a bag of Doritos, wondering what had happened to all my resolve.

I swung between extremes – thinness that scared people, weight gain that scared me more. Food became a mirror of my nervous system: erratic, overwhelmed, craving both structure and freedom, and unsure how to hold either.

The more I tried to get it ‘right’, the more I lost touch with what I actually needed. My body was either a project or a problem – never a partner.

You’re not alone

In over 20 years of clinical practice, I’ve heard hundreds of eerily familiar stories. Diets that started with hope and ended in obsession. Food sensitivities that spiralled into fear. Elimination diets so long they read like novels – gluten-free, dairy-free, soy-free, joy-free.

And here’s what I’ve learned: Most nutrition advice wasn’t written for ADHD brains.

- ‘Eat three balanced meals a day!’ assumes you can plan, prep, portion, and perfectly execute your meals three times a day.

- ‘Just meal prep on Sundays!’ assumes executive function.

- ‘Track your macros – it’s easy!’ assumes energy, routine, memory, sensory ease.

What if, instead of making ourselves fit the framework, we built a framework to fit our brains?

Inclusion, not elimination

Where we unlearn the rules that kept us hungry – and begin to nourish ourselves with trust.

What if food wasn’t about rules, but about rhythm? What if nourishment wasn’t a performance, but a conversation? What if the goal wasn’t to control your appetite, but to listen to it?

Before we get into the PHOCUS framework, we need to clear some space. Not on your plate but around your story. Because if you’ve lived in the world with an ADHD brain, the chances are you’ve been handed a long list of food ‘shouldn’ts’:

- No gluten.

- No dairy.

- No sugar.

- No joy.

Maybe you’ve tried to follow them. Maybe you’ve rebelled against them. Maybe you’ve lived in that limbo space where restriction pretends to be safety – but quietly erodes your self-trust.

I’ve been there, too. I’ve clung to clean eating as if it was a life raft. I’ve eliminated until there was barely anything left. Not just from my plate, but from my sense of self.

And here’s what I learned: Restriction might feel like control, but it often becomes a cage.

When elimination makes sense

Let’s be clear. There are times when removing foods is not only appropriate but essential:

- You’ve been diagnosed with coeliac disease or gluten sensitivity.

- You have food allergies, intolerances, or inflammatory responses that affect your health.

- You’ve personally noticed a clear link between a certain food and your symptoms – and removing it brings ease, not fear.

These are valid data points. Your body is wise. But for most ADHDers, elimination doesn’t stay contained. It spirals.

It starts with gluten… then dairy, then soy, then nightshades, then fruit. (Because someone on the internet said it spikes your brain ‘the wrong way’.)

And suddenly, food feels dangerous. Nourishment becomes an anxiety puzzle. Eating becomes a minefield.

When restriction becomes a problem

Here’s the tricky part: many of us are already living with a nervous system that’s constantly scanning for threats. When food joins the threat list, we move from curiosity to hypervigilance.

And our gut doesn’t exactly thrive under fear. Neither does the brain.

That’s why PHOCUS isn’t an elimination protocol. It’s not a sneaky diet in disguise. It’s not a way to ‘fix’ your brain through food. It’s an invitation. To add in. To diversify. To come back to joy.

Because ADHD nourishment needs to be generous. It needs to include. It needs to feel safe, flexible, and real. It needs to be something you can live with – not just for a week or a reset, but for the rhythm of your life.

Let’s move forward with that spirit. Not of punishment, but possibility. Not of restriction, but relationship. Not of fixing, but feeding what’s already worthy.

And to do that, it helps to have something steady to lean on. A framework – not of rules, but of reminders. Not a plan to follow perfectly, but a rhythm you can return to, again and again.

That’s where PHOCUS comes in.

PHOCUS: Your flexible guide to eating with self-trust

For years, we’ve been told that eating well is about discipline. Rules. Control. Measure this, cut out that, track everything. Follow the plan – or fall off it.

But what if nourishment wasn’t something to conquer? What if it was something to come home to? What if eating well – especially with an ADHD brain – was less about what you avoid, and more about what supports you? Less about fixing, more about listening. Less about perfect execution, more about self-trust.

That’s exactly why I created PHOCUS. It is not a set of instructions, but a flexible guide. A rhythm you can return to on messy days, quiet days, brilliant days.

PHOCUS is ADHD-friendly eating that meets you where you are – not where someone else thinks you should be. And if there’s one thing we ADHDers are especially skilled at? Adapting. Reimagining. Starting again. Which is why I love the name PHOCUS.

In Greek mythology, Phocus appears in many stories, each one different, but always about transformation. Exile. Reinvention. Finding new ways to thrive. I’m sure this sounds familiar.

Because that’s what we’re doing here: not trying to eat ‘perfectly’, but learning how to feed ourselves in ways that honour our brains, our bodies, our lives.

A framework, not a set of rules

Let’s get one thing clear: PHOCUS isn’t a diet. It’s not a macro-tracking system. It’s not another path to feeling like you’ve failed at food.

It’s modular. Adaptable. Think of it like scaffolding for your meals – not a blueprint to copy, but a shape you can make your own. Each letter offers a pillar of ADHD-friendly nourishment – something that supports your focus, steadies your energy, and feeds your nervous system:

- P is for Protein: Fuels neurotransmitters like dopamine, stabilizes energy, and helps prevent hangry brain spirals.

- H is for Herbs, Healthy fats, and Hydration: Supports brain function, mood, and memory.

- O is for Optimal carbohydrates: Provides slow-release energy and nourishes gut-brain communication.

- C is for Colourful plants: Enhances brain health and microbial diversity.

- U is for Unprocessed, Unique, and Umami additions: Keeps meals satisfying, sensory-rich, and interesting.

- S is for the Self-Kindness Toolkit: Practical supports, from routines to supplements, that make nutrition feel more doable, not daunting.

And the best part? There’s no way to fail at this. Some days, you’ll build a full PHOCUS plate. Other days, you’ll grab a protein snack and call it lunch.

Both are valid. Both are enough.

Because this isn’t about perfection. It’s about rhythm, trust, and knowing you can always return to what feels nourishing.

So let’s begin – gently, curiously – with the first pillar, P for Protein.

Pillar one: Protein

A foundation for focus, energy, and neurotransmitter balance.

Protein isn’t just about building muscle, it’s a key player in mood, motivation, and mental clarity. For ADHD brains that are constantly scanning, switching, or sprinting, protein provides steadiness. Each bite gets broken down into amino acids – raw materials your brain uses to produce dopamine, noradrenaline, and serotonin.

And ADHD brains are dopamine-hungry.

We chase novelty, stimulation, and quick wins – often reaching for sugar, crisps, caffeine, or anything that promises a fast hit when the tank runs low. But if your protein intake is too low, your brain can’t keep up with dopamine production. The result? Focus wavers. Emotions fray. That familiar loop of craving-then-crashing kicks in.

Protein doesn’t just help – it anchors. When you give your brain the building blocks it needs, everything gets a little more possible. The fog lifts. Focus returns. Even your moods start to feel more... manageable.

So what exactly does protein do inside the ADHD body – and how can we make sure we’re getting enough?

It’s not just about the brain

Your nervous system runs on protein too. Without enough of it, your body struggles to regulate cortisol and adrenaline – two key hormones that help you respond to stress and then return to a calmer baseline. If your system tends to live in meerkat mode (see Chapter 8), protein becomes even more vital.

Certain amino acids – protein’s building blocks – play direct, powerful roles in emotional regulation and cognitive function:

- Tryptophan helps your brain make serotonin, supporting mood, sleep, and emotional steadiness.

- Tyrosine supports dopamine and noradrenaline, boosting motivation, attention, and your stress response.

- Glutamate helps you learn and remember.

- Glycine soothes the nervous system and supports deep rest.

Protein also supports neural repair, gut health, and hormonal rhythms – especially important if you’re navigating the aftermath of chronic stress or early life adversity. Think of it as the scaffolding your system needs to rebuild safety, from the inside out.

Not all protein is created equal

Just as no two ADHD brains are exactly alike, not all proteins offer the same support.

- Complete proteins (like eggs, fish, dairy, and meat) contain all nine essential amino acids.

- Incomplete proteins (like lentils, beans, quinoa, and grains) need to be paired to form a full profile – think beans with rice, or lentils with whole grains.

- High-bioavailability proteins (like whey, eggs, and soy) are particularly easy for your body to absorb – making them excellent ADHD-friendly shortcuts when energy is low.

And here’s a bonus: whole-food plant proteins often come with a hidden gift: fibre. And not just for digestion – fibre feeds your gut microbiome, which plays a starring role in mood, immunity, and even focus. Many of these foods – chickpeas, tofu, nuts – are also rich in polyphenols, plant compounds that calm inflammation and support mental resilience.

So that hummus you’re munching on as you read this is doing more than feeding your belly. It’s nourishing your inner microbial ecosystem.

The essentials: Amino acids and the ADHD brain

Your brain relies on nine essential amino acids that your body can’t make on its own. Each one has a distinct job to do – supporting neurotransmitters, stabilizing mood, or fuelling energy production.

Here’s the gist of it:

- Phenylalanine + tryptophan are direct precursors to dopamine and serotonin.

- Leucine, isoleucine, and valine (the branch-chain amino acids, or BCAAs) support muscle recovery and energy metabolism.

- Methionine helps with detoxification, DNA repair, and methylation – all crucial for clarity and calm.

- Lysine, histidine, and threonine round out the team, with roles in immune function, tissue repair, wakefulness, and neurotransmitter regulation.

What matters most is getting a variety of protein sources – animal, plant, or both – so your brain has the raw materials it needs to stay clear, steady, and emotionally supported.

Here’s where those essential amino acids show up on your plate:

Amino acid

Why it matters

Found in

Tryptophan

Supports serotonin – mood, sleep, emotional balance

Tofu, oats, pumpkin seeds, eggs, salmon

Tyrosine

Fuels dopamine and noradrenaline – focus, drive, motivation

Lentils, almonds, tahini, dairy, chicken

Glutamate

Enhances learning and memory

Tomatoes, mushrooms, fermented soy (miso, tempeh), cheese

Glycine

Promotes calm and emotional balance

Collagen-rich broths, sunflower seeds, legumes

Leucine, isoleucine, valine (BCAAs)

Energy metabolism, muscle recovery, brain-body balance

Quinoa, Greek yoghurt, chickpeas, hemp seeds

Methionine

Supports methylation – mental clarity and detox

Brazil nuts, sesame seeds, eggs, whole grains

Lysine

Immune and hormone support, tissue repair

Black beans, tempeh, spirulina, sardines

Histidine

Wakefulness + immune modulation

Whole grains, tofu, peanuts, tuna

Threonine

Nervous system resilience and connective tissue repair

Lentils, sesame seeds, cottage cheese, pistachios

Why protein changes the game

In case you needed a reminder of why this matters, here’s what consistent protein intake can do:

- Support dopamine and serotonin production.

- Prevent the dreaded energy crash.

- Reduce impulsive snacking (hello, stable blood sugar!).

- Support gut lining repair and neurotransmitter balance.

For an ADHD brain, that’s a lot of mileage from one macronutrient.

The timing trick: Frontload your protein

If there’s one practical shift that pays off big, it’s this: frontload your protein.

Start your day with a protein-rich breakfast, and aim for at least one solid hit again by midday. This helps prevent the afternoon slump, curbs cravings, and keeps your nervous system on an even keel.

Skimp in the morning, and you’re more likely to crash hard later – emotionally, energetically, and impulsively.

How protein affects ADHD medication

If you take stimulant medications (like Ritalin, Concerta, Adderall, or Vyvanse), protein makes a difference.

- It slows absorption, extending medication effects and reducing crashes.

- It reduces side effects like jitteriness and energy dips – especially when eaten at breakfast.

In short: protein plus medications equals better focus, smoother mood, fewer crashes.

ADHD-approved shortcuts: Protein, fast

You don’t need a five-course meal. You need food that works right now.

Here are some ADHD-friendly strategies:

- Batch your basics: Boil a bunch of eggs. Bake a tray of tofu or chicken. Store in the fridge for quick access.

- Stock your toolkit: Tinned sardines, lentils, beans, tofu, smoked salmon – all require zero prep.

- Snack smart: Cheese, Greek yoghurt, kefir, nuts, roasted chickpeas, smoked tofu, or edamame.

- Upgrade your carbs: Swap regular pasta for chickpea or lentil pasta. Simple win.

- Blend it in: Add whey or soy protein to soups, stews, sauces, or shakes. No prep. Big payoff!

With that in mind, let’s break down accessible, ADHD-friendly protein sources.

Animal-based and supplement proteins (bioavailable and efficient)

Protein source

Why it’s great for ADHD

How to use it

Eggs

Contain choline, which supports memory and focus

Scramble, boil, or make mini frittatas

Greek yoghurt

High in protein and probiotics for gut health

Add nuts and berries for a dopamine-friendly snack

Cottage cheese and quark

High in casein protein and BCAAs for satiety and focus

Use in dips, spreads, or with roasted veggies

Cheese (e.g., parmesan)

Rich in tyrosine, a dopamine precursor

Grate onto meals or enjoy with fruit

Chicken and turkey

Rich in tyrosine, supports dopamine production

Roast in batches for easy meals

Fish (salmon, sardines, mackerel, tuna)

High in omega-3s for brain health and inflammation regulation

Grill, bake, or mash with avocado

Smoked fish (e.g., salmon, mackerel)

Ready-to-eat brain food high in omega-3s

Serve on toast, salads, or with eggs

Shellfish (prawns, mussels, clams)

High in iodine, zinc, and B12 – nutrients essential for focus and nervous system health

Stir into pastas, curries, or quick pan-fry with garlic and olive oil

Whey protein powder

Full amino acid profile and supports glutathione and neuroplasticity

Add to smoothies, porridge, or mix into dips

Collagen peptides

Supports gut repair, joints, and neurotransmitter function

Stir into hot drinks or blend into smoothies

Plant-based protein sources (fibre-rich and gut-friendly)

Protein source

Why it’s great for ADHD

How to use it

Lentils and beans (chickpeas, black beans, butter beans)

High in fibre and prebiotics + plant protein for blood sugar balance

Use in soups, stews, dips, or make lentil hummus

Tofu and tempeh

Complete proteins, versatile, and gut-friendly

Stir-fry, bake, crumble into salads or sauces

Soy protein powder

Highly bioavailable and supports neurotransmitter production

Blend into shakes, soups, or sprinkle on meals

Mycoprotein (e.g., quorn)

High in protein and contains prebiotic beta-glucans for gut health

Use in stir-fries, bowls, or as meat substitutes

Nuts and seeds (almonds, pumpkin, flax, chia)

Contain protein, omega-3s, and brain-essential micronutrients

Snack on, blend into smoothies, or sprinkle over meals

Kinako (toasted soy flour)

50% protein, 20% fibre, gut-supportive and delicious

Stir into oats or smoothies, coat tofu before roasting

Seitan (wheat gluten)

Extremely high in protein and low in fat

Slice into stir-fries and stews, or grill as a meat alternative

Edamame (young soybeans)

Rich in complete protein, fibre, and iron

Steam or microwave, snack on, or add to salads and grain bowls

Spirulina and algae

Nutrient-dense with all essential amino acids, and anti-inflammatory

Stir into smoothies and dips, or sprinkle in salad dressings

Whole grains (quinoa, buckwheat, barley)

Combine fibre, protein, and gut-loving MACs (microbiota-accessible carbs)

Use in bowls, salads, porridge, or blend flakes into smoothies

Soy protein powder

Highly bioavailable and supports neurotransmitter production

Blend into shakes and soups, or sprinkle on meals

Peanut butter powder

All the deliciousness of peanut butter but most of the fat removed, which makes it around 55% protein

Delicious in sauces and smoothies, marinades and salad dressings

A quick word on soy and whey

Let’s clear the air: soy is not the enemy.

Despite what internet myths might suggest, soy does not cause feminizing effects in men or increase cancer risk in humans. These fears stem largely from outdated or misinterpreted animal studies. In reality, soy is a complete, bioavailable protein that supports metabolism, neurotransmitter production, and gut health. Unless you have an allergy or intolerance, it’s not just safe, it’s brilliant!

Whey protein is another ADHD-friendly gem.

It supports glutathione production (a master antioxidant), crosses the blood-brain barrier, and reduces neuroinflammation. For the best quality, opt for grass-fed, cold-processed whey isolate. It retains the most glutathione-boosting properties and is less likely to contain fillers or artificial additives.

A note from me, as a scientist

The science around soy is extremely robust. Multiple large-scale systematic reviews and meta-analyses confirm that soy is not only safe but, in many cases, beneficial. And yet, myths continue to spread – often fuelled by clickbait headlines or influencers with hidden agendas.

As a scientist, I take my responsibility seriously. When the evidence points in a different direction from what I expected, I believe in adjusting my view, not doubling down. That’s not weakness, it’s intellectual honesty. My sense of justice demands it.

Strong opinions can be like a cage. If we’re not open-minded enough to let the evidence shift us, they risk becoming a prison. This book is about freedom – freedom to nourish your brain, your body, and your beliefs with curiosity, not fear.

Mycoprotein: The underrated player

Found in quorn, mycoprotein is made from a naturally occurring fungus and is high in protein and prebiotic fibres like beta-glucans. This combo supports blood sugar balance, gut health, and energy stability – all crucial for ADHD regulation.

Not all quorn products are vegan, so check labels if needed – but nutritionally, it’s a versatile, gut-friendly option that deserves more love.

ADHD protein hacks: Real food, real fast

Here are some simple, sneaky, and delicious ways to feed your brain.

Whether you’re a meal prep master or someone who regularly forgets to eat until 4 pm, these are real-life, tried-and-tested shortcuts for getting more protein without fuss. Some are clever. Some are weird. All of them work.

Fast prep wins:

- Smoked tofu wrapped in nori with wasabi and tamari: A savoury, sensory snack that hits the spot fast.

- High-protein dips: Blend cottage cheese with chickpeas, lemon, olive oil, and herbs for a fibre-rich, protein-packed spread.

- Batch your basics: Boil a bunch of eggs, bake a tray of tofu, roast some chicken. Store in the fridge for grab-and-go power.

Blend and boost:

- Ultimate smoothie: Blend frozen berries, cinnamon, protein powder (whey or soy), plant milk, and a dollop of kefir or Greek yoghurt for gut-loving goodness.

- Protein coffee (ADHD edition): Stir collagen or whey into your morning decaf for smoother focus without the jitters.

- Protein mousse: Blend silken tofu or Greek yoghurt with cocoa, vanilla extract, and maple syrup. Dessert meets dopamine.

One-pan wonders:

- Five-minute green omelette: Frozen spinach, cottage cheese, two eggs = fast, fluffy brain food. For plant-based: silken tofu, ground flaxseeds, and a pinch of kala namak (black salt) does the trick.

- Savoury protein buckwheat: Swap sweet oats for savoury buckwheat with miso, turmeric, and cheesy tofu.

- Supercharged hummus and soy meatballs: Add protein powder and roasted red pepper to hummus. Pair with air-fried soy meatballs – crispy in five minutes.

Sneaky additions:

- Upgrade your carbs: Swap white pasta for lentil or chickpea pasta. Same comfort, more protein.

- Soup, but smarter: Add protein powder (whey or soy) to soups and stews. A high-speed blender will make it silky-smooth.

- Go Greek (or quark, or cottage): Use these high-protein spreads in dips, sauces, or as mayo replacements. Try blending them with garlic, lemon, nutritional yeast, or tahini for an instant dopamine-supporting dip.

Highlight: ADHD-friendly kitchen gadgets that make it all easier

The right tools cut down prep time and make protein effortless. I honestly couldn’t live without any of these:

- A powerful blender: Perfect for smoothies, protein sauces, soups, and dips. My large family blender blitzes through onion, garlic, and citrus skins, unlocking nutrients that you’d otherwise be chucking in the bin. Get one with multiple cup sizes so you can blend and drink from the same container – one less dish to clean!

- An air fryer: I resisted this ‘trend’ for years, thinking it was gimmicky. When I finally got one, I thought to myself, Where have you been all my life? It cooks tofu, chicken, and fish in minutes, even straight from the freezer. Also makes frozen plant-based proteins crispier and tastier. I’m currently obsessed with soy protein meatballs, ready in five minutes from frozen and packed with a healthy dose of full-spectrum amino acids.

- A microwave: Yes, it’s an ADHD must-have. Great for quick eggs, protein-packed porridge, reheating batch-cooked proteins, and much more! I also lived without one for years for fear of the radiation, but once I got used to it, I’ve not looked back! It’s the best thing ever!

- A multi-function pressure cooker: Cooks proteins fast and keeps food hot for hours – ideal if you forget to eat. Set it in the morning, add frozen food to it, some herbs, spices, a stock cube, and a little water, and a nutritious meal will be warm and ready for you to eat when hunger finally hits. It’s a distraction-proof way of making sure you have incredible meals when you need them. I can’t recommend it enough.

P is for personal preference

I don’t eat meat, but I do eat fish, eggs, and dairy. That’s a choice rooted in my culture, my gut, and my values. I’ve experimented with many different ways of eating, and this is where I’ve landed – for now.

You’ll have your own rhythm.

Whether your protein comes from tofu or turkey, what matters most is that it works for you. Whole-food plant proteins bring fibre and polyphenols, nourishing your gut and your brain. Animal proteins offer completeness and convenience. You don’t have to choose sides – only what feels aligned.

Let your values guide you. Let your joy guide you. Because nourishment isn’t just about grams – it’s about what feels good, sustainable, and true.

In a nutshell: Why protein matters

Protein helps you focus, think, regulate, and recover. It steadies blood sugar, fuels neurotransmitters, and supports your gut-brain connection.

Here’s the cheat sheet:

- Start with protein in the morning.

- Keep quick sources on hand.

- Blend it, snack it, batch it.

- Listen to what feels good.

You don’t have to be perfect – you just have to be kind. We’ll discuss this in Chapter 12, Your ADHD Self-Kindness Toolkit.

And speaking of kindness…

Next up: H is for Herbs, Healthy fats, and Hydration – because focus isn’t just about fuel. It’s about flow.

Pillar two: Herbs, Healthy fats, and Hydration

Anti-inflammatory flavour. Nourishing fats. Focus-friendly fluids.

Flavour. Fat. Fluid. Not just buzzwords, but three quiet powerhouses in the ADHD-friendly kitchen. The right herbs and spices do more than make food taste good – they soothe inflammation, feed your gut, and awaken the dullest of dinners. Healthy fats steady your mood, support your brain, and remind you that nourishment can be rich and satisfying. And what about hydration? It’s not just ‘drink more water’. It’s how you reset your nervous system, stabilize energy, and create tiny rituals that bring you back to yourself.

This pillar is about the little things that make a big difference. The olive oil drizzle. The rosemary sprig. The lime slice in your water.

So, let’s explore how herbs, healthy fats, and hydration can turn your meals into gentle medicine. This isn’t about pressure or performance but about making your kitchen a space you actually want to spend time in.

A space that holds you. A space that says, ‘You’re safe here. Let me nourish you.’

The hidden power of herbs and spices

Many of us ADHDers eat on autopilot, cycling through the same familiar meals. Not out of laziness, but survival. Familiarity is efficient. And executive function is finite.

But variety isn’t just ‘nice’ – it’s necessary. Especially for your gut.

Herbs and spices are one of the simplest ways to diversify your plate without overhauling your routine. They’re tiny, potent, and packed with compounds your brain and body adore.

Why they matter

- They’re polyphenol powerhouses: Antioxidants in herbs and spices feed gut bacteria, reduce neuroinflammation, and support brain health.

- They ease digestion: Ginger, fennel, and cumin soothe bloating. Rosemary and oregano help metabolize fats.

- They sharpen cognition: Curcumin (turmeric), apigenin (chamomile), and rosmarinic acid (rosemary) are linked to better memory, focus, and calm.

But maybe even more than all of that, they make food exciting again.

Which, for the ADHD brain, is half the battle.

Shortcut to variety: The magic of herb blends

If you’ve ever stared at your spice rack as if it were silently judging you, you’re not alone. Single herbs often get forgotten at the back of the cupboard. But mixed blends? They’re ADHD gold – more variety, less decision fatigue.

Think: Herbes de Provence, Mediterranean rubs, Indian masala, or Jamaican jerk. These ready-made combos sneak 8 to 12 different plants into your meal with one shake – feeding your gut, brightening your plate, and saving your brain from one more decision.

I go through spice-hyperfixations like clockwork. Right now? A smoky Mexican ranch rub with 15 ingredients. It makes everything – air-fried salmon, lentils, even scrambled eggs – taste extraordinary. But I rotate blends often, so my microbes (and taste buds) stay curious.

Plant-packed spice blends for ADHD brains

Blend

Why it’s great

Quick uses

Herbes de

Provence

Calming herbs like thyme, rosemary, marjoram

Sprinkle on roasted veg, tofu, or fish

Italian seasoning

Antioxidant-rich: oregano, basil, sage

Stir into sauces, lentils, or hummus

Indian masala blend

Warming spices like cumin, turmeric, cinnamon

Add to curries, soups, or scrambled eggs

Jamaican jerk

Bold mix with cayenne, allspice, and thyme

Coat proteins before roasting or pan-frying

Rotating flavours, feeding curiosity

Confession time: I treat spice blends the way some people treat playlists – on repeat until I crave a new rhythm. One week it’s bold and smoky, the next it’s citrusy and sharp. There’s something so ADHD-friendly about that flavour rotation – dopamine-sparking, curiosity-feeding, and gut-microbe-approved.

I’ll throw spices on lentils, air-fried salmon, chickpeas, tofu – anything that needs a flavour kick. The bonus of this approach is that with one sprinkle, my gut is getting a plant party. I still rotate every few days to keep things diverse (and exciting).

Oh – and let’s not forget my eternal loves: smoked paprika, turmeric, chilli flakes, tabasco, and sriracha. Alone or together. Stunning!

ADHD kitchen magic: The coffee grinder trick

My most-used kitchen tool isn’t my blender. Not even the air fryer. It’s the humble coffee grinder.

A quick blitz turns scraps, skins, and forgotten petals into polyphenol-rich dust – gut-loving, brain-soothing, and deeply satisfying to make.

Try this

- Roasted nori sheets: Umami-rich and packed with iodine for brain function.

- Bay leaves: Deepen flavour in stews and bring subtle calm.

- Dried citrus peels: Full of flavonoids that feed gut microbes and uplift mood.

- Onion skins: Rich in quercetin, a potent antioxidant and anti-inflammatory.

- Dried rose petals: Soothing, floral, beautiful over yoghurt or cacao mousse.

- Nettle leaves: Earthy, mineral-rich, and fantastic for nervous system balance.

These aren’t ingredients you have to buy specially – many are already in your kitchen, waiting to be loved. Instead of throwing them out, give them a second life. Blend them into spice mixes, stir them into soups, or sprinkle them on toast or hummus. You’ll get more variety, more nourishment, and a quiet little thrill every time you open the lid.

Dopamine in a bowl: Mango and rose petal iced cream

Sometimes, food is medicine – but sometimes, it’s just joy in a spoon. This one’s become a ritual of mine, especially when my brain is foggy or my body feels frazzled.

- Toss a handful of frozen mango chunks into a food processor with:

- one egg white (save the yolk for another meal) or some aquafaba if you’re plant-based

- a dash of sugar-free vanilla extract.

- Blitz until it turns creamy and cloudlike. Then sprinkle with:

- ground rose petals (from your coffee grinder stash!)

- a pinch of cinnamon.

And if you want to feed your gut microbes while you’re at it, add a teaspoon of inulin powder. It’s mildly sweet, prebiotic, and helps nourish Bifidobacteria – those little mood-supporting, ADHD-buffering microbes.

No sweeteners needed. Just colour, texture, fragrance, and a moment that whispers, ‘You’re allowed to enjoy this.’

Healthy fats: Feeding focus, mood, and microbes

For years, fat was the villain in every diet headline. But it turns out, this misunderstood macronutrient is one of the most vital supports for ADHD brains.

Healthy fats are the architects of your brain’s structure. They insulate your nerves, stabilize your hormones, and help your gut send ‘I’m okay’ signals back to your mind. They keep inflammation in check and help you absorb fat-soluble nutrients – like vitamins A, D, E, and K – that play a key role in mental and metabolic health.

But perhaps even more than all that… fat brings pleasure to eating. It creates warmth, satiety, flavour. It slows you down and fills you up.

A Mediterranean moment

Take olive oil, for example. This isn’t just a cooking fat – it’s liquid gold for the nervous system. Extra virgin olive oil contains polyphenols like hydroxytyrosol and oleocanthal – compounds shown to reduce inflammation, protect neurons, and support cognitive health.

People living around the Mediterranean use it liberally – and their rates of cognitive decline are remarkably low. But my favourite part? They don’t measure. They pour, swirl, drizzle, dip. Eating becomes intuitive. Rhythmic. Human.

That’s the PHOCUS approach: not counting grams, but coming back to relationship. To ritual. To trust.

How much fat do you need?

Forget the numbers. You don’t need a calculator – you need cues you can feel.

Healthy fats should weave into your meals the way seasoning does: naturally, generously, without overthinking. Let your body – not a food label – set the pace.

Here’s what that might look like:

- A drizzle of olive oil on your soup, salad, or roasted veg.

- A spoonful of nut butter in your porridge, smoothie, or spread on toast.

- A handful of walnuts or seeds mid-afternoon, when your focus starts to flicker.

- A little butter or ghee to fry your eggs, scramble your tofu, or roast your veggies.

- A square of dark chocolate after dinner – not just for antioxidants, but for joy.

No guilt. No precision. Just gentle attunement to what brings you pleasure and steadiness.

Healthy fats that nourish ADHD brains

Not all fats are created equal – but the good ones? They’re like emotional scaffolding for your nervous system. Here are some whole-food fats that support focus, mood, and the gut-brain connection.

Extra virgin olive oil

Anti-inflammatory; rich in polyphenols that support memory and calm

Drizzle over soups, salads, grain bowls; use to sauté veggies or scramble eggs

Avocado

Packed with monounsaturated fats and fibre for focus and gut support

Smash onto sourdough, blend into smoothies, or dice into a chickpea salad

Walnuts

Highest plant-based omega-3s; support brain cell membrane health

Snack straight, crumble into porridge, or toss with roasted veggies

Chia seeds and flaxseeds

High in ALA (omega-3) and fibre; stabilize energy and support digestion

Stir into yoghurt, overnight oats, or smoothies; sprinkle on roasted squash

Fatty fish (salmon, sardines, mackerel)

Rich in DHA and EPA – essential for mood, memory, and reducing neuroinflammation

Grill or bake; add tinned versions to salad, crackers, or roasted sweet potato

Coconut oil

Contains MCTs for quick energy and brain fuel

Add a teaspoon to coffee, melt into porridge, or use in moderate-heat cooking

Dark chocolate (85%+ cocoa)

Flavonoid-rich; boosts blood flow to the brain and lifts mood

Savour after lunch, melt into hot drinks, or blend cacao into your morning smoothie

Reality check: Ultra-processed foods

Not all ultra-processed foods are the enemy. Some offer nothing but a crash (hello, deep-fried snacks), but others – like protein-rich, plant-based meatballs – can genuinely help.

I lean on them myself. When I’m under-resourced, those air-fried meatballs, some salad leaves, a drizzle of olive oil, and a microwave-baked sweet potato become dinner in under ten minutes. Sometimes I even add tuna. And that’s not failure – it’s function.

PHOCUS isn’t about purism. It’s about rhythm, resourcefulness, and giving yourself permission to choose ease.

I’ve been the person who feared every label. It was exhausting. Now, I focus on how food feels – and what nourishes, not what ‘counts’.

And the science is catching up: some plant-based ultra-processed foods can support gut health and microbial diversity. I’ve seen it in trials. So no shame here – just context, compassion, and real-life nourishment.

Seed oils: A saner perspective

Seed oils like canola or sunflower aren’t inherently toxic – they’re just misunderstood.

It’s not the oil, it’s how it’s used. It’s the repeated high-heat frying that’s problematic, but a splash for home cooking is no big deal – especially if you’re eating plenty of omega-3s, herbs, and whole plants.

Omega-6s in balance can actually reduce inflammation, not fuel it. That’s what studies from Harvard and Tufts show.

So no need to panic. Just cook with care, stay curious, and let joy have a seat at the table.

ADHD-approved shortcut: Make healthy fats easy

Here’s the trick: if it’s not visible, you’ll forget it exists. So, make healthy fats obvious. Keep olive oil by the stove, walnuts on your desk, chia seeds beside your kettle. These small cues mean you’ll actually use them, without needing to remember or plan.

Fat isn’t the enemy. It’s essential. What matters is quality, variety, and ease.

Forget counting grams. Instead, drizzle, sprinkle, stir.

Make it part of your rhythm.

Sipping with intention: Hydration for the ADHD brain

Hydration is one of those things we all mean to do – until we forget. Or we remember and… water just feels boring.

Here’s the fix: ritual and pleasure.

For me, hydration became doable when I stopped seeing it as a task and made it feel… welcoming. Now, I infuse warm water with fresh ginger, lime, a splash of vanilla. Or steep mint leaves with lemon balm and fennel seeds. Suddenly, it’s not just water. It’s a moment.

You don’t need fancy supplements – just a few herbs, spices, or citrus slices can turn sipping into something sensory.

Let it be a pause. Let it be pleasure. Let it count.

Here are some blends to get you started.

Hydration blends that nourish

These infusions aren’t just full of flavour, they’re functional. Each one offers gentle support for focus, calm, or digestion. Use them as starting points, not prescriptions.

Infusion blend

Why it helps

Matcha, Lion’s Mane, and pinch of salt

Lightly energizing, supports focus and fluid balance

Chamomile and lemon balm

Calms the nervous system, soothes digestion

Fresh mint, fennel seeds, and apple cider vinegar

Gut-friendly and gently invigorating

Ginger, turmeric, lime, and honey

Anti-inflammatory, warming, grounding

Cocoa, baobab, and cinnamon

Mood-lifting, mineral-rich, slightly sweet

Let your curiosity guide you. Your kitchen is a lab of nourishment, not a battleground.

Caffeine: Friend, foe, or both?

Caffeine and ADHD can be a wobbly mix. For some, it helps. For others, it adds fuel to the fire, exacerbating anxiety, energy crashes, or disrupted sleep, especially when stimulant meds are in the picture.

Here’s what caffeine really does:

- Blocks adenosine, which delays fatigue – but the crash comes.

- Stimulates dopamine, which briefly boosts focus, but may fuel dependency.

- Raises cortisol, which can feel destabilizing if your system is already on high alert.

If you’re struggling with energy dips, racing thoughts, or sleep issues, caffeine might not be helping.

Gentle decaf alternatives

Rather than cutting caffeine cold turkey, try layering in gentler supports:

- Decaf green tea: Calming L-theanine without the buzz.

- Herbal infusions: Rosemary, mint, or rose petals make hydration delightful.

- Mushroom blends: Reishi and Lion’s Mane offer subtle support without the spike.

Remember you’re allowed to say: ‘Caffeine isn’t my co-pilot today.’

A kind reminder on sensitivity

Some ingredients – like matcha or cocoa – can feel supportive for one person but overstimulating for another. Especially when you’re taking ADHD meds, sensitivity matters.

This isn’t about cutting things out. It’s about paying attention. Notice how you feel before and after certain drinks. Are you more focused? More jittery? More grounded?

This quiet habit of tuning in builds the self-trust that makes ADHD nourishment less of a source of fear and more of a source of connection.

Why every sip matters

Ever felt foggy, frazzled, or oddly flat? Dehydration could be playing a bigger role than you think. Even mild fluid loss – just 1–2% – can affect memory, focus, and mood. For an ADHD brain already balancing executive function and emotional regulation, hydration can tip the scale from ‘just about managing’ to ‘mentally spiralling’.

Water isn’t just for thirst. It steadies impulses. It smooths out crashes. It supports the gut, which in turn supports your brain. It might even be the quietest co-regulator in your kitchen.

You don’t need to overthink it. But you do need to make it visible and doable.

ADHD hydration trick: Make it obvious

If it’s out of sight, it’s out of mind – classic ADHD. The solution? Keep water where you see it. A flask on your desk. A bottle beside your laptop. A glass by the bed.

Aim for gentle consistency – like a litre before lunch – through warm infusions, teas, or flavoured water. Add citrus. Add herbs. Even just using a glass you love can make sipping feel like a soft ritual instead of a chore.

Remember: we’re not tracking litres. We’re setting the stage for ease.

In a nutshell: Herbs, Healthy fats, and Hydration

This pillar isn’t about perfection. It’s about presence.

- Herbs and spices bring flavour, polyphenols, and joy to your gut and brain.

- Healthy fats feed cognition, mood, and memory – without the fear.

- Hydration is a quiet, powerful ally in mental clarity and emotional ease.

So go gently. Taste often. Drink slowly. You don’t need to optimize – you just need to feel held.

And speaking of feeling held… let’s talk about carbs. Yes, those carbs. Because despite the bad PR, they’re one of your brain’s most reliable sources of steady energy. Ready for the next one?

Pillar three: Optimal carbohydrates

Fuel for focus, calm energy, and a flourishing gut-brain connection.

Carbs get a bad rap. But for ADHD brains, the right carbs are steady fuel – keeping energy even, moods stable, and the gut-brain axis thriving.

Not all carbs are created equal. Refined ones (like pastries or white bread) spike blood sugar and send you crashing. But fibre-rich, whole-food carbs (like lentils, root veg, and whole grains) provide the basis for slow, sustaining energy – without the rollercoaster.

And while some ADHDers thrive on lower-carb eating – more protein, more fats – it’s worth remembering this: your gut bacteria thrive on MACs (microbiota-accessible carbohydrates). These prebiotic fibres regulate inflammation, balance dopamine, and keep your digestive brain in conversation with your head brain.

Carbs aren’t just calories. They’re gut fuel, mood support, and energy regulation in disguise.

Timing, texture, and the gut-brain dance

When you eat, your carbs can matter just as much as which ones you choose – especially if you’re dancing between focus and fatigue.

- Morning: Starting the day with fibre-rich carbs – think beans, buckwheat, or whole fruit – can help stabilize blood sugar and curb impulsive snacking.

- Evening: If you struggle with sleep, a comforting dinner of root veg, grains, or legumes may help calm your nervous system and support serotonin. Carbs can help you rest, not just rev.

Wherever they land in your day, pairing carbs with protein or healthy fats helps soften the blood sugar curve, offering energy that lasts, instead of spikes and crashes.

This isn’t about restriction. It’s about rhythm.

Here are some ADHD-friendly carbs: fuel that works.

Carb source

Why it’s great for ADHD

Quick ideas

Lentils, chickpeas, beans

Fibre-rich, fuel gut health, dopamine balance

Soups, stews, dips, or lentil hummus

Buckwheat (flakes/whole)

High protein, MAC-rich; great for blood sugar balance

Porridge, pancakes, coat fish/tofu for crunch

Quinoa

Complete protein, slow energy

Swap for rice, toss in salads, make porridge

Spelt, barley (flakes)

Fibre-rich, mineral-dense

Stir into stews or yoghurt, or use flakes in porridge

Sweet potatoes

Beta-carotene, calming carb source

Roast, mash, or base for a grain bowl

Berries

Antioxidants and gentle glycaemic load

Add to yoghurt, smoothies, or snack as is

Bananas

Dopamine precursors and gut-loving fibre

Pair with nut butter or blend into smoothies

Chickpea/lentil pasta

Higher protein and fibre than white pasta

Comfort food with benefits

Kinako (soy flour)

50% protein, nutty flavour

Stir into oats or coat protein before roasting

Bamboo shoots

Gut-feeding XOS (xylooligosaccharides)

Toss into stir-fries

Konjac

Fibre-rich, zero-carb; satiating and gut-supportive

Use as rice/noodle alternative in curries and bowls

Pseudograins and flakes: Slow carbs, fast prep

Carbs don’t need to be complicated – or take 40 minutes to cook.

Enter: pseudograins and wholegrain flakes. These are your shortcut to gut-friendly fibre, slow-release energy, and minimal preparation.

Pseudograins: Seeds in disguise

Quinoa, amaranth, and buckwheat aren’t technically grains – they’re seeds. That means more protein, more diverse fibres, and a lower glycaemic impact – ideal for ADHD brains that need energy to arrive gently, not in a spike.

Why I love buckwheat

It’s MAC-rich (that’s microbiota-accessible carbohydrates), naturally gluten-free, and packed with gut-friendly fibres like resistant starch and beta-glucans. These nourish the microbes that produce butyrate – a short-chain fatty acid that supports gut lining, reduces inflammation, and keeps your brain resilient.

And here’s the real win: buckwheat flakes. All the benefits, no long cooking. Stir into yoghurt, blend into smoothies, or coat protein before air-frying for instant crunch.

How to use pseudograins

- Buckwheat flakes: Swap for oats in porridge, coat tofu or fish, stir into soups for a fibre boost.

- Toasted buckwheat (kasha): Add nutty crunch to salads or grain bowls.

- Quinoa: Make a batch and freeze – easier digestion, more resistant starch.

- Amaranth: Simmer into porridge or mix into pancake batters.

Wholegrain flakes: Fast fibre for busy brains (without a 45-minute boil)

Flakes are just whole grains rolled flat – same nutrition, way faster cooking.

Swap ideas:

- Barley flakes instead of oats for porridge with depth.

- Spelt flakes stirred into soup or yoghurt for quick texture.

- Rye flakes as a bold, blood sugar-friendly base for granola.

Tiny tweaks, big rewards. These grains keep your energy steady, your gut happy, and your meals satisfying.

Smart swaps for a calmer, clearer brain

These aren’t ‘rules’. They’re tiny upgrades that make carbs work for you, not against you.

- Swap white rice: Microwaveable brown rice. It takes two minutes and is fibre-rich, and portion-friendly.

- Swap regular pasta: Chickpea or lentil pasta. Same comfort, more protein and fibre.

- Swap white bread: Whole grain sourdough. Better blood sugar, better digestion.

- Swap sugary cereal: Jumbo oats or DIY granola with rye, barley, and spelt flakes.

Nothing extreme. Just quiet, sustainable nudges that shift the day in your favour.

Dr Miguel’s ADHD-friendly carb tricks

Not all carbs are created equal. And not all days are, either. These are some of my go-tos – easy, satisfying, and neuro-friendly.

- Power flake ‘oats’: Mix Greek or plant-based yoghurt with a blend of rye, oats, and buckwheat flakes. Add frozen berries (they’ll thaw overnight), a scoop of protein powder, cinnamon, and coconut cream. Creamy, filling, and blood sugar steadying.

- Sweet potato brain fuel: Roast a few sweet potatoes. Pair with cottage cheese or crumbled tofu and herbs for savoury satisfaction – or nut butter, cinnamon, and a drizzle of honey for sweetness.

- Lentil hummus magic: Swap chickpeas for a mix of lentils and butter beans. Add rocket, garlic, bouillon or veggie stock, and fresh chilli. Rich in fibre, full of flavour.

- The lazy rice bowl: Batch-cook quinoa or brown rice. Add roasted veggies, your favourite protein (fish, tofu, mycoprotein, whatever works), and a simple dressing. Freeze in portions – bonus: it increases the resistant starch, which your gut bugs love.

- Kinako dream: Stir toasted soya flour (kinako) into oat lattes or use as a protein-rich coating for tofu or fish. It’s nutty, nourishing, and quietly brilliant.

In a nutshell: Optimum carbs

Carbs aren’t the enemy – they’re focus fuel, mood stabilizers, and gut-health allies.

Whether you frontload in the morning or save carbs for evening calm, the magic lies in quality, variety, and how you pair them.

Choose slow-digesting, fibre-rich carbs. Pair them with protein or fat. Let your body – not diet culture – be your compass.

Pillar four: Colourful fruits and vegetables

Because ADHD brains thrive on diversity, colour, and plant synergy.

If there’s one thing I’d love you to take from this chapter, it’s this: your brain needs colour. And not just visually – though a bright plate is more inviting. Each hue in fruits and vegetables represents a family of antioxidants, polyphenols, and plant compounds. These don’t just decorate your meals – they support neurotransmitters, soothe inflammation, and keep your gut-brain axis humming.

ADHD brains run on dopamine – but we’re also more prone to oxidative stress and chronic inflammation. Colourful plants act as natural protectors: calming the nervous system, lifting mood, and fuelling focus.

The real challenge for ADHDers is diversity. We tend to fall into food ruts – cycling through the same meals for ease. But your gut microbes thrive on variety. The more plant diversity you eat, the stronger your gut ecosystem – and the more supported your mood, focus, and digestion are likely to feel.

What’s in a colour?

Each colour family in fruits and vegetables offers its own neurological and gut benefits. You don’t need to memorize a list – just notice what’s missing and invite more hues onto your plate.

Colour

Brain and body benefits

Examples

Red

Supports heart health and blood flow, and reduces neuroinflammation

Tomatoes, strawberries, raspberries, red bell peppers, cherries, pomegranate, beets

Orange and yellow

High in carotenoids and flavonoids for brain plasticity, vision, and dopamine production

Carrots, sweet potatoes, butternut squash, oranges, mangoes, turmeric

Green

Packed with folate, magnesium, and fibre for nervous system regulation

Spinach, kale, broccoli, avocado, zucchini, kiwifruit

Blue and purple

Rich in anthocyanins, which boost memory and protect against cognitive decline

Blueberries, blackberries, purple cabbage, eggplant, black grapes

White and brown

Often overlooked, but rich in prebiotics and immune-boosting compounds

Garlic, onions, mushrooms, cauliflower, parsnips, bananas

ADHD-friendly trick: Eat the rainbow

Forget tracking macros or counting portions, just aim for more colours in your week.

Also, instead of the 30 plants per week rule (which, let’s be honest, can feel overwhelming), think in colours. Each time you eat, look at your plate and ask:

- Is there at least one colour? Great.

- Can I add one more? Even better.

- Could I swap this for a different colour next time? Amazing! Gut diversity unlocked!

Food ruts and texture sensitivities

ADHDers often have strong sensory preferences. Are some textures an immediate ‘nope’? Find what works for you. Here are some examples:

- Can’t handle raw veggies? Roast them for natural sweetness and a softer bite.

- Don’t love leafy greens? Blend them into soups, pestos, or smoothies.

- Prefer crunch? Air-fry broccoli or Brussels sprouts for crispy edges and a dopamine hit.

- Hate banana texture? Freeze it and blend it into ice cream. It’s a game-changer!

Sneaky colour wins

- Frozen = Fabulous: Berries, spinach, rainbow veg mixes. Keep them all on hand!

- Spice cabinet magic: Turmeric, paprika, cinnamon, herbs – they count. Refer to Pillar two: Herbs, above, for more ideas.

- Smoothies, soups, stews: Apply the rainbow rule to blend more colour in. Your gut will thank you.

- Topping strategy: Add berries to yoghurt, shredded carrots to sandwiches, beetroot to burgers.

- Electric chopper = game changer: Dice, store, and freeze your way to no-prep colour all week.

Bonus hack: Save those onion skins, citrus peels, and old veggies for a blended soup base – sneaky fibre, zero waste. Or dry them (in the sun on a window sill, or in a low-temperature oven) and grind them using the coffee grinder trick I shared with you earlier.

Dr Miguel’s tricks: Easy ways to eat more colour

- The green glow-up smoothie: Blend spinach, frozen mango, banana, green apple, yoghurt (or kefir), and a scoop of protein powder. Bright, creamy, and surprisingly grounding.

- Rainbow roast tray: Toss whatever colourful veg you’ve got – sweet potato, red pepper, beetroot, courgette – with olive oil, garlic, and your favourite spice blend. Roast at 200°C for 25 minutes. Done.

- Blueberry brain bowl: Mix kefir (or coconut yoghurt) with frozen blueberries, flaxseeds, desiccated coconut, and cinnamon. Creamy, tangy, and gut-loving.

- Golden carrot hummus: Blend roasted carrots, chickpeas, tahini, lemon, and turmeric. Vibrant, sweet, earthy.

- Shiitake sofrito (ADHD edition): Sauté shiitakes, onions, courgettes, and red pepper in olive oil. Add tinned tomatoes, blend if you prefer smooth, and use as a base for pasta, tofu, or bowls.

- Chilled gazpacho shot: Blend tomato, cucumber, red pepper, garlic, olive oil, vinegar, and sea salt. Chill, sip, and feel instantly Mediterranean.

In a nutshell: Colour

Colour isn’t just visual – it’s biochemical poetry.

The more plant pigments you invite in, the more your gut and brain have to work with.

Here’s the cheat sheet:

- Aim for a rainbow, not perfection.

- Swap safe-for-same when you can.

- Roast, blend, or spiralize – whatever makes colour feel doable.

- Honour your sensory landscape. You’re not difficult. You’re attuned.

Let your plate become a palette. Let your gut garden bloom.

And speaking of simplicity… next up: U is for Unprocessed, Unique, and Umami additions.

A quiet return to foods that still feel close to the soil – unprocessed, flavour-rich, and full of character.

Pillar five: Unprocessed, Unique, and Umami additions

Flavour, satisfaction, and sensory joy for the ADHD brain.

ADHD brains crave stimulation – and sometimes, that includes the dinner plate. This pillar celebrates the power of unprocessed ingredients, unique twists, and umami-rich flavours to bring both nourishment and delight. Because when food feels alive – bold, grounding, surprising – it’s more likely to hold our attention and feed our focus.

Unprocessed, not unforgiving: The F is for flexibility

When I talk about unprocessed foods, I’m not aiming for purity, I’m aiming for balance. Largely unprocessed foods are those still recognizable from their original form – like vegetables, legumes, nuts, whole grains, eggs, and fermented foods. These are rich in fibre, micronutrients, and gut-loving compounds that help support your brain, especially when ADHD is in the picture.

But that doesn’t mean every condiment, sauce, or shortcut is off-limits. A swirl of sriracha, a sprinkle of tamari, or a dusting of seasoning mix can bring sensory joy – and that matters too. The goal isn’t perfection. It’s building meals that feel satisfying and supportive, without fear or overwhelm.

So yes, I know ‘PHOCUS’ starts with a PH, not an F. But the real F in PHOCUS stands for flexibility. That’s what makes this way of eating sustainable: it feeds your body, your brain, and your life – without rules that make you feel like a failure for adding a handful of flavoured crisps to your plate.

Unpacking the U

I think there are umami people, not just umami foods. You know the ones – magnetic, grounding, full of depth. Many ADHDers are umami people. Maybe that’s why we gravitate towards tamari, miso, crispy shallots, and that extra hit of sriracha.

Of course, not all ADHDers eat the same way.

Some chase boldness. Others seek comfort in predictability. That’s where this pillar shines – because umami and unique additions offer both excitement and gentle tweaks:

- Flavour-seekers get that dopamine-rich hit of savoury, complex satisfaction.

- Sensory-sensitive folks can find calm in consistent, familiar textures with subtle enhancements.

Because food isn’t just fuel – it’s feedback. It’s regulation. It’s joy. And that matters.

Why unprocessed, umami, and unique additions matter for ADHD brains

- Prevents food fatigue: Repeating the same meals can lead to burnout – and impulsive grabs for ultra-processed snacks.

- Boosts dopamine and satiety: Umami-rich foods light up dopamine pathways and help you feel nourished and satisfied.

- Supports gut-brain health: Fermented and umami-dense foods like miso, kimchi, and tamari feed your microbiome and support neurotransmitter production.

- Honours sensory needs: Unique, largely unprocessed additions – like a handful of toasted seeds or a spoonful of sauerkraut – let you personalize meals in ways that either soothe or stimulate… You choose what that means for you, whether it’s a little tabasco or a dollop of sour cream.

ADHD-approved shortcut: Simple ways to add umami and unique flavours to any meal

If your meals feel flat or uninspiring, adding even one of these ingredients can transform the whole dish – whether you’re a flavour-seeker craving deep umami richness or someone who prefers subtle but satisfying sensory tweaks. Try one from each category – umami-rich and subtly satisfying – and see what your body responds to.

Umami and unique additions

Why it’s ADHD-friendly

How to use it

Nutritional yeast

Savoury, cheesy flavour, packed with B vitamins for brain health

Sprinkle on eggs, pasta, and popcorn, or blend into sauces

Miso paste

Fermented, umami-packed, supports gut-brain balance

Stir into soups and dressings, or mix into mashed avocado for a dopamine-friendly toast topping

Tamari or soy sauce

Deep, savoury saltiness and natural glutamates for brain function

Drizzle over rice, stir-fries, or even mix into scrambled eggs

Kimchi and fermented veggies

Spicy, tangy, gut-boosting powerhouses

Eat as a side, mix into rice bowls, or blend into sauces

Mushrooms

Rich in beta-glucans that nourish your gut microbes

Add to broths, pasta sauces, and stir-fries

Parmesan and aged cheeses

High in umami and rich in tyrosine (a dopamine precursor)

Grate onto meals and mix into mashed potatoes

Sun-dried tomatoes

Intensely savoury and naturally high in antioxidants

Blend into sauces or chop into salads

Anchovies or fish sauce

Supercharged umami, high in omega-3s for brain function

Stir into dressings, pasta sauces, and soups

Nori sheets and dried seaweed

Rich in iodine and deep umami flavour

Use whole as a wrap, crumble over meals, or powder in a coffee grinder for an umami boost

Pickles and fermented sauces

Adds tang, crunch, and probiotics for gut-brain support

Add to bowls, salads, or use as a topping

Sriracha and tabasco

Spicy, dopamine-boosting, and instantly makes food more exciting

Drizzle on eggs, avocado toast, soups

Kinako (toasted soy flour)

Nutty, slightly sweet, and packed with protein and fibre

Stir into oats, dust over yoghurt, or coat proteins before air-frying

Crispy shallots or garlic chips

Adds crunch, umami, and natural sweetness

Sprinkle over rice bowls, salads, or mix into dips

Furikake (Japanese rice seasoning)

A mix of seaweed, sesame seeds, and umami-rich seasonings

Shake over rice, scrambled eggs, or popcorn

Za’atar

Bright, tangy Middle Eastern spice, blend with thyme, sumac, and sesame

Sprinkle on avocado toast, eggs, or mix into Greek yoghurt for an ADHD-friendly dip

If you’re sensory-sensitive...

Not everyone loves bold flavours. If you tend towards simplicity:

- Start small: A pinch of miso in soup. A dusting of nutritional yeast.

- Stick with mellow sources: Try roasted mushrooms, slow-cooked tomatoes, or a grating of parmesan.

- Play with texture: A crunchy topping can add excitement without overloading your taste buds.

Dr Miguel’s tricks: Quick wins with umami

- Cheesy chickpea scramble: Sauté chickpeas with tamari, garlic, and nutritional yeast for a fast, savoury start to your day.

- Miso-tahini dressing: Miso + tahini + lemon + tamari. Blend and pour on everything.

- Kinako rice pudding: Stir toasted soy flour, coconut, and cinnamon into warm brown rice with a drizzle of honey.

- Five-minute shiitake broth: Simmer dried mushrooms with tamari and garlic. Sip warm, like a brain hug.

- Za’atar-furikake toast: Avocado on sourdough, topped with both blends. Salt, crunch, zing, and joy.

In a nutshell: Unprocessed, Unique, and Umami additions

Umami isn’t just flavour – it’s feeling.

It’s the difference between a meal that fades into the background and one that keeps you present, grounded, and satisfied.

For the ADHD brain, that sensory richness isn’t a luxury – it’s regulation. And when your food keeps you engaged, your focus tends to follow.

And that brings us to the final flavour in the PHOCUS palette. Not one you can taste, exactly, but one you can feel. Because the truth is, food alone isn’t the whole story – it’s one note in a much deeper harmony.

Even the most vibrant meal, even the most finely tuned protocol, can feel hollow without context around it. Without support. Without joy.

And so we turn toward the ‘S’ in PHOCUS. ‘S’ for Self-kindness, Support, and Synergy. Because nourishment becomes richer when it’s grounded in the relationship between your body and your mind. Between effort and ease.

Let’s explore what that means, together.

PILLAR SIX: S is for Self-kindness, Support, and Synergy – because food alone isn’t enough

We’ve spent this chapter exploring how food nourishes the ADHD brain – not just through nutrients, but through how we relate to nourishment itself.

But here’s something even more important: Food doesn’t work in isolation. You don’t just need the right nutrients, you need the right conditions for them to matter.

You need sleep that replenishes your nervous system. Self-compassion that softens the edges of perfectionism. And supportive rhythms that don’t rely on willpower alone.

That’s why the ‘S’ in PHOCUS stands for self-kindness – but also for support and synergy. Because nourishment isn’t just about what’s on your plate – it’s about what surrounds it. Your rest. Your rituals. Your relationships – with yourself, and with others.

It’s about how all these parts of your life begin to cohere, quietly creating the conditions where thriving becomes possible.

Self-kindness is the soil. Support is the sunlight. And synergy is the moment everything begins to grow in harmony, when your ADHD brain is nourished not in spite of its quirks, but in partnership with them. That harmony begins inside you. In the way you meet food with attention, not judgement.

That’s why mindful eating is not yet another technique or a new diet culture rule to master. It’s a gentle way of coming home to your body. Each bite becomes a dialogue between hunger and satisfaction, between curiosity and care.

When you pause long enough to notice flavour, texture, and the flowing rhythm of your breath, you’re doing more than just ‘slowing down’. You’re actually retraining your brain. Studies show that this kind of awareness activates the insula and the anterior cingulate cortex, regions that link physical sensation with emotional balance and decision-making. In simple terms, you start to feel what your body needs, instead of thinking your way towards it.

As you eat with presence, your vagus nerve sends signals of safety throughout your nervous system, softening stress and improving digestion. Your meal becomes a moment of regulation where breath, taste, and attention weave together into calm. With practice, this awareness extends far beyond your plate. It colours the pace of your day, the way you rest, and the tone of your inner voice. Mindful eating becomes less about food and more about a state of relationship, a steady rhythm of listening to your body with the kindness it deserves. In other words, eating mindfully is self-kindness in action.

And so, we arrive at the final piece of the PHOCUS puzzle – not a prescription, but a constellation.

A galaxy of practices, joys, and quiet revolutions that sustain you – beyond food, and back to yourself.

In the next chapter, we’ll explore the Self-Kindness Toolkit – a living, breathing ecosystem of ADHD-friendly nourishment. Sleep, rest, movement, music, laughter, love. Self-compassion that steadies the storm. Sensory delights – from labradors to lavender – that remind you life can feel good, not just manageable.

And no, it’s not another to-do list. It’s a palette of possibilities – a way to notice what brings you home to yourself, even on the messy days. Because you are not a machine to optimize. You are a whole, wild, wondrous being. And your nourishment deserves to be just as whole.

Oh – and remember this: You’re not alone in this. And you never have to do it all at once.

In a nutshell: ADHD, food, and PHOCUS

Eating well with ADHD isn’t about discipline, willpower, or rigid rules – it’s about working with your brain, not against it. That’s where PHOCUS comes in. Here are the key takeaways from this chapter:

- Food isn’t just nutrition – it’s love, culture, comfort, and connection. And for many ADHDers, it’s also been a source of struggle, shame, and sensory overwhelm.

- Traditional nutrition advice often fails ADHDers because it assumes a level of executive function that many of us don’t always have available on demand.

- We don’t need more food rules. We need spaciousness. Flexibility. A rhythm that actually works for our brains – and our lives.

- PHOCUS isn’t a diet. It’s a flexible framework that removes all-or-nothing thinking from food.

- Each PHOCUS pillar supports the ADHD brain – from protein for neurotransmitter balance to colourful plants for gut-brain health.

- There’s no perfection required, and no way to fail. Some days, you’ll tick off all the pillars. Other days, just one or two. Both are enough.

- True nourishment isn’t just about what’s on your plate. It’s about how you support yourself around food.

And if you had to take just one thing from this chapter, let it be this: eating well with ADHD isn’t about rules – it’s about relationship. With food. With your body. With your beautifully complex brain. When you bring self-awareness and self-compassion to the table, food stops being a battle and becomes a way to live with softness, freedom, and joy.

Reflections and the path that comes home to you

Food is just one piece of the puzzle.

You could have the most beautifully balanced plate – every nutrient, every colour, every carefully chosen supplement – but if you’re sleep-deprived, emotionally wrung out, or tangled in self-judgement, even the best nutrition can only carry you so far.

Because nourishment isn’t just about what you eat. It’s about how all the parts of your life begin to move together – not in perfect harmony, but in a rhythm that feels kind, possible, and yours.

That’s why, for me, the ‘S’ in PHOCUS begins with self-kindness. Support and synergy matter deeply, but without self-kindness, they don’t take root. It’s the quiet, radical shift that begins when you stop treating your body like a machine to optimize and start tending to it as living land. For too long, we’ve inherited a model of health that mirrors colonial logic: extractive, controlling, always demanding more. But your body is not a project. It’s not a spreadsheet or a protocol. It’s a home. A garden. A landscape with seasons that asks not for mastery, but for presence. And when nourishment becomes a way of coming home to yourself – gently, imperfectly, in rhythm – it can start to heal what control never could.

So if you’ve ever felt as if food alone wasn’t enough – you were right. Thriving with ADHD isn’t a single strategy. It’s a whole-self practice.

And that’s exactly where we’re headed next: into the Self-Kindness Toolkit – a living, breathing landscape of sleep, softness, movement, music, rest, ritual, and renewal.

Let’s walk that path. Gently. Together.

A note on references

This chapter marks the beginning of Part 4: The Art of Living, where we move from analysis to integration, from science to story, from evidence to embodiment.

Much of what lives here is drawn from lived experience, clinical insight, and the felt realities of everyday ADHD life. That’s why you won’t find academic references on every page – not because the science isn’t here, but because it’s already been woven through Part 3: in our explorations of the gut-brain axis, hormonal tides, neuroinflammation, and nutritional psychiatry.

Chapters 11 and 12 are different. It’s where we turn knowing into rhythm. Less about proving. More about practising. Less about data. More about trust.

If you’d like to explore the research more deeply – whether it’s how polyphenols support focus and emotional regulation, how hydration shapes executive function, or how inflammation weaves through the ADHD experience – a curated bibliography follows at the end of this chapter. It includes studies on dopamine, gut health, eating patterns, and sensory satisfaction – from the role of high-protein meals to the quiet power of Mediterranean-style diversity.

It’s not an exhaustive list, but a constellation of insights – drawn from literature, thinkers, and resources that have shaped this work and continue to evolve with it. Let your curiosity be your compass.

As always, take what resonates. Leave the rest. And trust your way forward.

Curated bIBliography (with annotations)

These studies were selected to support key ideas in Chapter 11. This is not an exhaustive list, but a curated constellation of insights that echo what many ADHDers experience in daily life.

Ágoston, C., Urbán, R., Horváth, Z., van den Brink, W., and Demetrovics, Z. (2022) ‘Self-medication of ADHD symptoms: Does caffeine have a role?’ Frontiers in Psychiatry, 13, p. 813545.

Explores how some people with ADHD use caffeine to self-medicate and how this affects their symptoms.

Anand, D., Colpo, G.D., Zeni, G., et al. (2017) ‘Attention-deficit/hyperactivity disorder and inflammation: What does current knowledge tell us? A systematic review.’ Frontiers in Psychiatry, 8, p. 22.

Explores the role of inflammation in ADHD and how food might play a part in calming the system.

Cui, F., Li, H., Cao, Y., Wang, W., and Zhang, D. (2024) ‘The association between dietary protein intake and sources and the rate of longitudinal changes in brain structure.’ Nutrients, 16(9), p. 1284.

A study showing how different types of protein might affect long-term brain structure and health.

Ekberg, N.R., Catrina, S.B., and Spégel, P. (2024) ‘A protein-rich meal provides beneficial glycemic and hormonal responses as compared to meals enriched in carbohydrate, fat or fiber, in individuals with or without type-2 diabetes.’ Frontiers in Nutrition, 11, p. 1395745.

Compares how different meals (high in protein, carbs, fats, or fibre) affect blood sugar and hormones.

Jones, D., Celis-Morales, C., Gray, S.R., et al. (2024) ‘Effect of sustainably sourced protein consumption on nutrient intake and gut health in older adults: A systematic review.’ Nutrients, 16(9), p. 1398.

A review on how sustainable protein sources can impact gut health, especially in older adults.

Journel, M., Chaumontet, C., Darcel, N., Fromentin, G., and Tomé, D. (2012) ‘Brain responses to high-protein diets.’ Advances in Nutrition, 3(3), pp. 322–329.

Explains how high-protein diets affect the brain, especially mood, focus, and energy regulation.

Katz, B., Airaghi, K., and Davy, B. (2021) ‘Does hydration status influence executive function? A systematic review.’ Journal of the Academy of Nutrition and Dietetics, 121(7), pp. 1284–1305.e1.

A systematic review on how hydration affects thinking, memory, and focus – especially executive function.

Khavandegar, A., Heidarzadeh, A., Angoorani, P., et al. (2024) ‘Adherence to the Mediterranean diet can beneficially affect the gut microbiota composition: A systematic review.’ BMC Medical Genomics, 17(1), p. 91.

Shows how the Mediterranean diet improves gut microbiome diversity – an important link for ADHD brains and gut-brain health.

Langyan, S., Yadava, P., Khan, F.N., et al. (2022) ‘Sustaining protein nutrition through plant-based foods.’ Frontiers in Nutrition, 8, p. 772573.

Explains how plant-based proteins can meet nutritional needs while also supporting sustainability and gut-friendly fibre intake.

Lawrence, K., Fibert, P., Toribio-Mateas, M. et al. (2025) ‘Effects of kefir on symptoms, sleep, and gut microbiota in children with ADHD: a randomised controlled trial.’ BMC Psychiatry, 25, 1117. https://doi.org/10.1186/s12888-025-07568-8

A six-week RCT in UK children with ADHD found that daily kefir modestly improved objective sleep quality and increased several beneficial gut bacteria, even though core ADHD symptoms did not change overall.

Norton, B., Sheen, J., Burns, L., Enticott, P.G., Fuller-Tyszkiewicz, M., and Kirkovski, M. (2024) ‘Overlap of eating disorders and neurodivergence: The role of inhibitory control.’ BMC Psychiatry, 24(1), p. 454.

Looks at how challenges with self-regulation may explain why eating disorders and neurodivergence often show up together.

Reed, K.E., Camargo, J., Hamilton-Reeves, J., et al. (2021) ‘Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies.’ Reproductive Toxicology, 100, pp. 60–67.

This rigorous meta-analysis of 41 clinical studies found that soy and isoflavones do not alter testosterone or reproductive hormone levels in men, providing clear reassurance that including soy in your diet supports wellbeing without disrupting hormonal balance.

Roper, S.D. and Chaudhari, N. (2017) ‘Taste buds: Cells, signals and synapses.’ Nature Reviews Neuroscience, 18(8), pp. 485–497.

Explains how taste works in the brain and why flavour (like umami) matters so much for satisfaction, regulation, and sensory engagement.

Shareghfarid, E., Sangsefidi, Z.S., Salehi-Abargouei, A., and Hosseinzadeh, M. (2020) ‘Empirically derived dietary patterns and food groups intake in relation with attention deficit/hyperactivity disorder (ADHD): A systematic review and meta-analysis.’ Clinical Nutrition ESPEN, 36, pp. 28–35.

A meta-analysis looking at how different eating patterns (like Mediterranean vs. Western diets) link to ADHD symptoms.

Toribio-Mateas, M.A., Bester, A., and Klimenko, N. (2021) ‘Impact of plant-based meat alternatives on the gut microbiota of consumers: A real-world study.’ Foods, 10(9), p. 2040.

This real-world clinical study that I led myself explored how plant-based meat alternatives – often classed as processed – can still positively influence your gut microbiota. A useful reminder that not all food processing is inherently harmful.

Turiaco, F., Cullotta, C., Mannino, F., et al. (2024) ‘Attention Deficit Hyperactivity Disorder (ADHD) and polyphenols: A systematic review.’ International Journal of Molecular Sciences, 25(3), p. 1536.

Looks at polyphenols (from colourful plants, herbs, and spices) and their potential benefits for ADHD.

Vanzhula, I.A., Calebs, B., Fewell, L., and Levinson, C.A. (2019) ‘Illness pathways between eating disorder and post-traumatic stress disorder symptoms: Understanding comorbidity with network analysis.’ European Eating Disorders Review, 27(2), pp. 147–160.

Explores how trauma and eating difficulties can reinforce each other, helping explain why so many ADHDers struggle with both.

Wang, C., Ding, K., Xie, X., et al. (2024) ‘Soy product consumption and the risk of cancer: A systematic review and meta-analysis of observational studies.’ Nutrients, 16(7), p. 986.

This large-scale review of 50 clinical studies found that regular consumption of soy products, especially tofu and soy milk, is associated with a significantly lower overall risk of cancer, regardless of gender.

Chapter 12

Your ADHD Self-Kindness Toolkit

Rewilding Your Nervous System

In this chapter

Welcome to Chapter 12! Take a breath. You’ve made it here – close to the final stretch. And I want to begin with a quiet thank you. For your curiosity. Your company. Your courage to keep going.

This chapter is a turning point. Not just in the book, but in our focus. We’re zooming out – away from the plate, towards the person. Towards you. Beyond nutrients, into needs that aren’t met by protein, polyphenols, or healthy fats alone. Because you’ve had those – and still, your heart whispers: more.

That ‘more’ is what this chapter is about. It’s not a checklist. Not a morning routine or biohacking plan.

It’s a palette. A toolkit. A handful of wildflowers gathered from neuroscience, somatic wisdom, clinical practice, and lived experience. A living garden of supports, each one an invitation to meet your ADHD self with softness, not shame. To listen to your body’s rhythms. To come home to yourself – again and again – in ways that feel kind and sustainable.

Think of each section as a room in a home, bespoke-designed for your nervous system. Some bright and energizing. Others dark and cocooning.

Here you’ll find practical anchors, gentle rituals, and just enough brain science to understand why they help – all interlaced with metaphor, poetry, and soul. Whether you’re craving silence or stimulation, grounding or expansion, rest or movement – or all of it at once – what you’ll find here is permission.

This isn’t about fixing. Or optimizing. It’s about honouring the whole of you.

Small, radical acts of self-care. Chosen by you. For you. To rewild your nervous system – one constellation at a time.

Let’s begin.

Constellation 1: Thresholds and transitions

From plate to planet – nourishment beyond nutrition

Food was the doorway. The gateway we walked through in Chapter 11. You’ve learned how nutrients speak to your neurotransmitters, how fibre feeds your gut microbes, how protein balances your blood sugar. But what if nourishment isn’t just what you eat?

What if it’s also how you listen?

This first constellation is a bridge – not to leave food behind, but to carry it forward, as part of a wider ecology of self-care. It’s about building a plate – not perfectly, but gently. Not just to fuel your body, but because food is love, and you are worthy of that love, so let yourself bathe in it, even on foggy, overstimulated, or ‘can’t be bothered’ kind of days.

Bringing PHOCUS together: The modular mindful way

You’ve already met PHOCUS – your ADHD brain’s nutritional toolkit. PHOCUS isn’t a rulebook – it’s a wardrobe. Think of it as putting together an outfit. It’s not about doing it perfectly. That just means measuring yourself against someone else’s standards – someone who doesn’t know a thing about your life. Some days, you curate a whole look. Other days, you wear whatever is clean. Both are valid. Both are enough.

Here’s what this might look like – modular, adaptable, and joyfully imperfect:

PHOCUS element

Quick and easy

Warm and comforting

Fresh and vibrant

Protein (base layer)

Smoked tofu with soy sauce and wasabi

Soft-boiled eggs and miso-marinated tempeh

Grilled salmon or chickpeas

Optimal carbs (energy layer)

Microwaved brown rice and buckwheat flakes

Warm barley and lentil stew

Quinoa and spelt flake salad

Colourful fruits and veg (the pop of colour)

Red peppers, avocado, and rocket

Roasted butternut squash and spinach

Cherry tomatoes, cucumber, and fresh herbs

Umami and unique additions (the wow factor)

Kinako over porridge

Nutritional yeast and miso in broth

Toasted seaweed and sesame seeds – delicious over smoked tofu, with an optional dollop of sriracha

Healthy fats and hydration (satisfaction and support)

Drizzle of olive oil and a matcha latte

Tahini dressing and herbal tea

Walnuts and a glass of fresh rosemary-infused water

Self-compassion and mindful eating (the experience)

Eating with music on, no scrolling

Pausing for a breath before eating

Enjoying food outside in the fresh air

Some days, you’ll build a full PHOCUS plate that’s a total vibe. Other days, you’ll mix two or three elements together. That’s still nourishment. That’s still a success to be celebrated.

And then there are days when food feels... complicated.

This next part is for those days.

From guilt to self-trust: Rewiring our relationship with food

So often, when we talk about food and ADHD, we jump to ‘what to eat’. I believe the real story lies deeper – in how we eat, why we eat, and what’s going on in the background of our brains when we do. And it all starts with the nervous system.

As we discussed in Chapter 8, when stress floods the body – whether from rejection, chaos, or a relentless to-do list – your digestion slows down. Blood rushes to your limbs. Stomach acid drops. Your gut pauses. This is the sympathetic nervous system in action: fight or flight. And for many ADHDers, this state isn’t occasional, it’s baseline.

Now imagine eating a meal in that state. You might inhale it. Or forget to eat at all. Or reach for the easiest dopamine hit – crisps, sugar, cereal, scrolling. And it’s not because you’re ‘bad’ at food. It’s because your body is trying to survive.

Here’s where mindfulness comes in – not as a wellness cliché, but as a physiological reset. A single breath before a bite activates your parasympathetic system – rest-and-digest mode. It helps your body release enzymes, absorb nutrients, and tune into hunger cues. With time, it also builds interoception – your ability to feel what your body is asking for. Think of it as an extra ‘sense’ that helps you notice hunger, fullness, or the way stress shows up, not only in your mind but also in your body, especially your gut. Learning this language of interoception is key to rebuilding trust in your body’s own signals.

But this story isn’t just about stress. It’s about wiring.

Research shows that the same brain networks involved in binge eating and food restriction – especially those tied to reward, impulse, and emotional regulation – overlap significantly with ADHD circuitry (Datta et al., 2025). We’re talking about dopamine regulation, the limbic system, and the prefrontal cortex, which governs planning, inhibition, and working memory. Look back at Part 2 if you need to refresh your memory.

In ADHD, these areas often fire differently. Which means:

- you might seek food for relief, not hunger

- you might skip meals, then binge

- you might moralize what you eat, then rebel.

This isn’t a personal failure. It’s a neural survival strategy.

And healing doesn’t come from control – it comes from self-trust. You’ve learned to use food to soothe, but you can also learn other ways to feel safe.

One of those ways? Strangely, beautifully: Tetris.

Tackling cravings with Tetris and breath counting

Sometimes, the craving isn’t really about food – it’s about escape, stimulation, or the ache of unmet need. And in those moments, what helps isn’t willpower. It’s redirection.

Playing a game like Tetris – even for just a few minutes – can reduce cravings by interrupting the brain’s visual imagery loop. This is part of what is known as elaborated intrusion theory: cravings begin with a mental picture. Tetris gently competes with that image using your visuospatial sketchpad, engaging areas like the occipital and parietal lobes (Skorka-Brown et al., 2015). It doesn’t shame or suppress – it distracts with colour, movement, and rhythm.

Or, if you prefer something quieter, use breath counting. (You’ll remember this from Chapter 8.) Breath counting draws your attention inward – towards your body’s cues and away from the craving’s mental noise. It doesn’t just calm the nervous system, it also lightens the cognitive load, reducing the intensity of the craving by giving your brain something else to hold (Herchenroeder et al., 2023).

Try this…

Next time you feel an overwhelming craving – for food, screens, or anything else – try two to three minutes of a short game of Tetris or a round of breath counting. Not to suppress the urge, but to give your brain a new shape to rest in. No judgement. Just data. Just kindness.

It’s not about control. It’s about pattern interruption.

It’s about learning what helps your brain shift, gently, from urge to awareness.

And through it all – stress, hunger, trauma, tenderness – remember this: You don’t need punishment to change. You need tenderness. You need trust.

Pause and soften

When you slow down to taste your food, you slow down to taste your life.

So pause for a moment.

Drop your shoulders.

Let your exhale be longer than your inhale.

Notice your jaw, your belly, your breath.

Let yourself soften – just a little.

How do you feel now? Are you ready to step into the next constellation?

Constellation 2: Rest and rhythm

Sleep, stillness, and the art of returning

Rest isn’t passive. It’s an act of attunement. A recalibration of your body’s internal tides, especially when the world feels loud, or your thoughts won’t stop swirling. For us ADHDers, this isn’t a luxury, it’s a must for our nervous systems, especially if they’ve been in meerkat mode for a long time.

Each moment of rest is an invitation for repair – in the brain’s prefrontal cortex (focus and decision-making), the limbic system (emotional regulation), the default mode network (rumination), and the autonomic nervous system, where your parasympathetic branch quietly waits to say: you’re safe now.

This constellation is about remembering that safety can be built – not in grand gestures, but in small, repeated acts of softness. You deserve that softness. So let it wrap itself around you like a favourite jumper, warm from the radiator. Familiar. Forgiving. Yours.

Morning light: Nature’s dopamine cue (and so much more)

Light is your circadian compass, greeting your retinas and signalling the suprachiasmatic nucleus (SCN) behind your eyes for you to coordinate a symphony of processes: melatonin for sleep, cortisol for energy, and dopamine for motivation. But there’s more.

Clinical research shows that morning light exposure can lift mood (in conditions like seasonal affective disorder, bipolar disorder, and general depression), enhance alertness and executive function, and even ease chronic pain by regulating deeper brain systems tied to both emotional and physical perception (Huang et al., 2024).

Light affects areas like the prefrontal cortex (decision-making), limbic system (emotion), and hypothalamus (homeostasis), making it one of the simplest ways to nudge your brain towards balance.

Try this

Catch 5–15 minutes of outdoor light within an hour of waking – ideally without sunglasses, even if it’s cloudy. If you’re indoors or in deep winter, a 10,000 lux light box can mimic the benefits. Think of it as natural neurotherapy – a way to tell your body, ‘The day has begun, and I belong to it.’

Evening rhythms: Soothing a wandering mind

ADHD brains rarely wind down in a straight line. Delayed melatonin release, dopamine-seeking tendencies, emotional spillover, and a nervous system that’s used to running on high alert… it’s no wonder bedtime can feel like a battleground.

And yet, it’s not that we don’t want rest – it’s that our systems don’t always know how to find it.

According to recent research, poor evening routines, emotional strain before bed, and inconsistent rhythms all cluster around disordered sleep quality – especially when the bedroom becomes an overflow zone for stress, clutter, and unfinished thoughts (McAlpine et al., 2024).

For ADHDers, these are not just cognitive habits. They’re full-body experiences. Your skin may bristle at the wrong texture. Your heart might thud with residual alertness. Your breath might feel stuck just beneath the collarbones. Sleep hygiene isn’t just about schedules. It’s about sensation. Safety. Surrender.

When we treat the transition to sleep as an act of embodied care – not discipline – we begin to shift the story. It’s not about forcing a shutdown. It’s about offering a soft cue that it’s safe to exhale now.

Try this

Create a 20-minute ritual that speaks in somatic language. Light cues, sound cues, scent cues.

- Dim the lights.

- Brush your teeth slowly, with calming music or a warm colour lamp.

- Let scent (like the crisp smell of fresh bedclothes) become a nightly signal of softening.

- If you wake at 3 am, don’t reach for panic. Reach for a grounding object or phrase. Whisper: ‘Even this moment can be restful. My body knows how to return.’

Over time, these signals do more than soothe – they reshape. They rewire overstimulated pathways between the amygdala (emotional threat detection), hypothalamus (circadian rhythm), and prefrontal cortex (planning and inhibition). Sleep becomes not an elusive performance, but a practised remembering.

Let your body remember. Let your whole self land.

Micro-rests: Miniature acts of self-regulation

The vagus nerve, insula, and brainstem love predictability. Small, sensory micro-pauses regulate arousal and soothe overstimulation, without you needing a full nap or a day off.

Try this

Set a reminder every few hours labelled Exhale. When it pings:

- drop your shoulders

- let out a breath with sound, focusing on slowing down the breath

- say to youself: It’s safe to soften.

ADHD is a whole mind-body experience. Allowing yourself to experience these micro-moments is giving yourself permission to reconnect your body and mind. It’s clinically proven, and it ain’t complicated. Something as simple as slowing down your breath retrains your nervous system to come back from the brink – not with force, but with kindness (Zaccaro et al., 2018).

Sensory anchors: Language before words

Before we could speak, we knew touch. Weight. Scent. These cues bypass the thinking brain, speaking directly to the limbic system and brainstem, evoking calm without needing logic.

Try this

Choose one sensory ritual for nightfall:

- Scent: Neroli, vetiver, or chamomile oil (shown to calm the amygdala; Caballero-Gallardo et al., 2025).

- Weight: A warm heavy blanket across your chest (Yu et al., 2024).

- Sound: A rain app, familiar lullaby, or low hum.

- Touch: Gentle rocking, hand over heart, a self-hug.

Repeat it. Let it become your nervous system’s lullaby. Let it say, I am held. I am safe.

The rhythm of eating: Tending your tides

Regular meals don’t just fuel you – they regulate the HPA axis, stabilize blood glucose, and support neurotransmitter production (like serotonin and dopamine). But so does the pause between meals. A gentle overnight break from food – say, 10–12 hours – can help your body enter repair mode, supporting processes like metabolic balance, gut renewal, and even autophagy, a cellular ‘spring cleaning’ that clears debris and supports brain health (Lv et al., 2025).

Try this

Gently close the kitchen after your evening meal. Light a candle. Sip something warm. Whisper to yourself: We’re done for today.

This isn’t about restriction or control – it’s about rhythm. It’s trusting that your body knows how and when to begin again.

A kind reminder

You don’t have to earn rest. You don’t have to justify stillness. You don’t have to wait until the list is done.

Every exhale, every sigh, every moment you say ‘I’m tired, and that’s okay’ is a radical act of self-care.

ADHD brains may be wired for motion, but they are also wired for rhythm. And rhythm includes the pause.

But what about when the pause ends? When your limbs hum with restlessness, or your mind fogs over from too much stillness? That’s where we’re heading next.

Because the body doesn’t just want to rest – it wants to move. To stretch, sway, stim, release. To regulate through rhythm. To reconnect through motion. To flow. To let go.

With that in mind, let’s walk into a constellation where your body leads the way – and movement becomes medicine.

Pause and soften

If your brain needs a break here, mark the page.

The stars will still be waiting.

Constellation 3: Flow and release

Movement, stimming, and the art of letting energy move through

Rest settles the system. But sometimes, what we need is release – a way to move what’s stuck in our muscles, our minds, our moods.

This constellation is about that kind of movement. Not the kind you measure. Not punishment dressed up as ‘fitness’, but movement as medicine. As language. As a way of saying: I’m here, and my body is speaking.

ADHD lives in the whole system. It shows up in our fascia, our posture, our reflexes. That bouncing knee. That mid-sentence stretch. The restless pacing when your brain won’t land. These aren’t problems – they’re strategies. They’re somatic intelligence. Portals back to presence.

So the next few tools are a reclamation of that, a reminder that movement isn’t something you ‘have to’ do. It’s something your body already wants. We’re just here to listen – and maybe turn up the volume.

When your body moves your mind

You’ve probably felt it before. You go for a walk, and suddenly, a knot unravels. A new idea appears. A feeling makes sense.

That’s the magic of embodied cognition – when moving your body helps move your thoughts. When proprioception gives your prefrontal cortex a break.

And if that walk happens to be outside? Even better. There’s something about the texture of real air, the rhythm of feet on ground, the sky overhead. It offers a double gift: movement and reconnection. Your senses soften. Your mind sharpens. You come home to yourself, one step at a time.

And in the background – quietly but powerfully – your amygdala calms down and your hippocampus listens. This tiny seahorse-shaped part of your brain, the guardian of memory and spatial awareness, responds to the rhythm of walking. Especially in nature (Khalil, 2025). Especially with presence. With time, it can adapt, grow, and strengthen. A daily walk may not just clear your head – it may help you remember who you really are.

Try this

What kind of movement clears your mind? Name it.

Pencil it in this week – even for five minutes.

Bonus points if it takes you outside. Remember the forest bathing therapy we discussed in Chapter 7? Let walking be your moving meditation.

Playful, sensory movement (that doesn’t feel like ‘exercise’)

Regular movement doesn’t just support mental health – it boosts cognition and increases brain-derived neurotrophic factor (BDNF), that brilliant little molecule we met back in Chapter 7. BDNF enhances neuroplasticity – your nervous system’s ability to learn, adapt, and heal (Festa et al., 2023).

The good news is that you don’t need a gym membership to tap into those benefits. You just need movement that meets your nervous system where it’s at.

Forget ‘workouts’ for a moment. Think ‘movement snacks’ like:

- stretching while the kettle boils
- dancing wildly to one song
- taking your meeting while walking

- doing one yoga pose while waiting for your food to heat up.

Let the movement be tiny, curious, even a bit ridiculous. That’s the point. You’re not ticking boxes. You’re tuning in.

So, today, choose just one of these ‘snacks’ to sprinkle into your rhythm. Bonus points if it makes you laugh, because laughter is medicine for your soul (Kramer and Leitao, 2023). Movement doesn’t just lift your spirits – it nourishes your body in ways you might not expect.

Try this: Gut groove

- Take your movement outside, even briefly.

- Walk, sway, stretch in the sunlight.

Research shows that regular, moderate exercise increases the diversity of your gut microbiome, boosting helpful species, supporting digestion, and reducing inflammation (Min et al., 2024). It’s not just your muscles that feel the rhythm. Your gut does too. And when your microbiome feels joy, so does your mind.

Stimming: Your body’s built-in regulation system

For many neurodivergent folks, repetitive movement – hand flapping, rocking, humming, bouncing – isn’t random. It’s regulation. A full-bodied ‘I’m doing my best to cope’.

Recent research shows that stimming is closely tied to sensory sensitivity and emotional resilience. Stimming improves our sense of self-efficacy – the belief that we can handle this (Nwaordu and Charlton, 2024).

This makes sense neurologically. Stimming is thought to downregulate activity in the amygdala (our emotional alarm system), while stimulating the insula and basal ganglia – regions involved in body awareness, sensory processing, and habit loops. Repetitive movement may also increase dopamine in the striatum, offering a natural form of self-soothing when the world feels too much.

In other words, stimming isn’t a distraction. It’s strategy. A built-in sensory tool for navigating overwhelm, grounding attention, and releasing pent-up energy – especially when words fall short.

Try this

- Notice your rhythms. Do you bounce a leg? Chew gum? Tap your fingers?

- Instead of stopping it – follow it.

- Amplify it. Add music. Add rhythm.

- Let it soothe you from the inside out. If your body reaches for a motion, trust it. That’s intelligence, not indulgence.

Let’s stop pathologizing what the body already knows how to do. Let’s celebrate it instead.

You’re nearly there: A final pulse

Movement gives you a way back. Back into your body, back into rhythm, back into presence.

But even the most vibrant energy needs somewhere to land. After the release comes the rebuilding. And that’s where you’re headed next – into the subtle architecture that holds us when life gets heavy.

Not rules. Not routines. Just scaffolding soft enough to meet your needs. Steady enough to carry you through, whispering: You don’t have to do this alone. There are tools. There is care. And you get to choose what helps.

Are you ready? Let’s go gently.

Constellation 4: Gentle scaffolding

Supplements, systems, and the art of soft structure

Even the strongest branches can benefit from a trellis. Even wild gardens thrive with a bit of gentle guidance. This constellation is about support – not as control, but as self-care.

The scaffolds that hold you when your mind spins and your energy dips. The tools you lean on when executive function falters, when food feels hard, or when life asks more than you can give.

Here, you’ll find practical allies – supplements, shortcuts, sensory cues. Not fixes, not rules, but kind, flexible structures that say: You’re allowed to receive help. And yes, sometimes, that includes food supplements.

Supplements: Kind companions for your journey

Supplements are just that – supplements. They’re not a replacement for food, rest, or medication if that’s part of your care. But in the right context, a small number of thoughtfully chosen additions can offer real support, especially when energy dips, focus scatters, or your nervous system feels threadbare.

I say this with love, and from experience. I’ve done the whole supplement graveyard – 20 tablets a day, chasing a ‘natural fix’. But the shift I needed wasn’t just biochemical, it was relational. Less about piling on more things to take, and more about choosing a few supports with clarity and care. So here’s a small circle of favourites – evidence backed, well tolerated, and often helpful for ADHD minds. The list isn’t exhaustive at all because, honestly, this is nuanced territory and there are just so many good resources out there for you to explore. Please scan the QR code to my website in the Resources section at the end of the book.

If you choose to explore this path, I invite you to do so gently – and ideally, with someone who gets both the science and your story. Supplements are powerful. They deserve respect, not rigidity.

Saffron (30 mg/day)

Saffron isn’t just a golden thread in cooking – it’s rich in crocin and safranal, compounds shown to support focus, mood, and emotional regulation. Clinical trials suggest it may be as effective as antidepressants or even ADHD meds for some, with fewer side effects (Han et al., 2024; Seyedi-Sahebari, 2024). It seems to work by gently modulating dopamine and serotonin while calming inflammation. It may also enhance sleep quality, which can be disrupted for many of us ADHDers (Sadat Rafiei et al., 2023). Shifts are usually felt after six weeks. If you are trying it, look for extracts standardized to at least 3.5% lepticrosalides – the form used in most trials (Baziar et al., 2019; Pazoki et al., 2022).

Pine bark extract (50–100 mg/day)

Derived from French maritime pine, this antioxidant-rich extract supports dopamine pathways, eases neuroinflammation, and may help reduce hyperactivity while boosting attention (Zhou et al., 2024). Its effects are usually subtle but steady – emerging over four to eight weeks. Look for 65–70% OPCs (oligomeric proanthocyanidins), beneficial plant compounds naturally concentrated in pine bark. Bonus: this supplement supports gut-immune balance by promoting IL-10, a calming immune molecule that helps tone down inflammation. It also supports the growth of helpful microbes like Bifidobacterium (Verlaet et al., 2019).

L-theanine (200–400 mg/day)

This green tea amino acid softens stress and sharpens focus. It works by increasing calming GABA while modulating dopamine and serotonin. It’s been shown to improve sleep efficiency and cognitive outcomes, and even to quiet the ADHD brain’s default mode network (Moshfeghinia et al., 2024). It pairs well with stimulants and, in small doses, with caffeine too – adding clarity without the crash.

Bacopa, lemon balm, and valerian

Bacopa monnieri, a staple in Ayurvedic medicine, has strong data for improving attention, impulsivity, and emotional regulation – often at doses of 225–300 mg/day (Dutta et al., 2022). It supports dopamine, serotonin, and GABA while reducing oxidative stress. Combined with lemon balm (for calm) and valerian (for sleep), it creates a plant-powered trio for rest, focus, and nervous system support – especially in the evenings.

Vitamin D3 (1000–2000 IU/day)

Vitamin D supports brain health by influencing dopamine and acetylcholine. ADHDers often have low levels, especially if they get little sunlight. When supplemented (especially alongside stimulants), vitamin D has been shown to improve attention and behaviour (Gan et al., 2019). A simple blood test can tell you if you’re low. It’s safe, widely available, and often overlooked.

Pro-, pre-, and synbiotics

The gut-brain axis is real, and certain probiotic strains have shown promise for ADHD (Allahyari et al., 2024):

- L. rhamnosus GG for mood and focus.

- B. bifidum for gut–immune health.

- L. plantarum for emotional regulation.

- B. coagulans MTCC 5856 for mood, IBS, and inflammation (Majeed et al., 2018; Satti et al., 2023).

Doses usually range from 10 to 30 billion CFUs/day. Synbiotics (probiotics plus their preferred fibres) can enhance benefits by boosting short-chain fatty acids and calming inflammation. These can be found in high-quality supplements – or on your plate, in kefir, sauerkraut, oats, garlic, and leeks.

A note on navigating food supplements

None of this is a prescription. It’s a menu. One to approach with curiosity and care. Some of these might help you feel steadier, clearer, softer. Others might do nothing at all. That’s okay. Supporting your unique neurobiological landscape isn’t about one-size-fits-all – it’s about tuning in, listening, and responding.

If you can, work with someone who understands these tools. Track how you feel without obsessing about it. And trust your body to guide you – not the latest online hype. The goal isn’t to take more. It’s to feel more supported – in the smallest, kindest ways.

And if this menu whets your appetite and you’d like to explore the world of food and supplementation for ADHD further, I’d wholeheartedly recommend Smart Foods for ADHD and Brain Health by Dr Rachel Gow (2021). Rachel is a nutritional neuroscientist whose work in this field is both rigorous and compassionate, and her book is a treasure trove of insight and practical guidance.

Tech tools: Only if they serve you

ADHD is not a glitch to be ‘hacked’. It’s not a productivity problem. It’s not something to optimize away with some fancy technology.

Still, there’s a growing marketplace of apps promising just that – tools to ‘fix’, ‘track’, or ‘overcome’ your symptoms, most of them built on the shaky scaffolding of toxic productivity and colonized neuronormativity. They are often created by people who don’t share your lived experience, and are rarely marketed with nuance or care.

And yet – because we’re curious, hopeful, and maybe a little geeky – we try. We download. We pay. We hope this will be the app that finally organizes our chaos. And then… it’s not. Welcome to ADHD tax.

Pause

Unclench your jaw. Stretch your neck. Breathe into your belly.

Technology is not the villain – but it’s not your saviour either.

So, here’s a reframing: Technology isn’t the enemy. But it has to work for you – not for someone’s startup valuation.

Try this

Instead of downloading the newest neurotypical planner app (or indeed the latest ADHD productivity app), ask yourself:

- Will this genuinely ease friction in my day – or add more pressure?

- Does it help me feel kinder towards myself – or just more behind?

- Can I trial it first, or am I signing up for another monthly ADHD tax?

If it does help? Beautiful. Use it with joy. I love Trello for that reason. And Telegram, because it transcribes audio notes – so when I don’t feel like listening, I can just read. That little shift? It matters. Reading and listening use different neural pathways, drawing on distinct areas of the occipital and temporal lobes. Switching modes can ease mental strain and bring clarity to an ADHD brain that’s already juggling a lot. Same message, different channel. Less friction. More flow. (Check back to Chapter 5 if you want a quick brain refresher.)

But don’t let the tech sell you a story where your worth depends on your efficiency. You are more than your output. Always.

Body doubling, coaching, and co-regulation

Sometimes, the best ‘tool’ is a person. Someone sitting quietly beside you while you answer emails. Someone texting you after your appointment to ask, ‘How did it go?’

This is body doubling – an ADHD strategy as old as friendship itself. It works because it anchors us in connection. It offers nervous system co-regulation through presence, not pressure.

Peer-reviewed research on this isn’t available at the time of writing this book, but lived experience suggests that body doubling can help reduce overwhelm, initiate tasks, and soften executive function strain. Coaches, accountability buddies, even supportive strangers on online apps or livestreams – all can serve as scaffolds for action.

And no, it’s not co-dependency. It’s co-creativity. It’s shared momentum.

Try this

- Invite a friend to co-work (in person or online), even if you’re doing separate tasks.

- Use one of the online apps like Focusmate or a quiet accountability livestream for a gentle nudge.

- If coaching is accessible to you, seek someone who offers attunement as well as strategy.

This isn’t about outsourcing your willpower. It’s about remembering you don’t have to do it all alone. It’s not for everyone, but if it works for you, then experiment with it with an open mind.

Executive function supports: Tiny structures, big impact

Visual calendars. Task-bundling. Pre-cut veg. They might not sound revolutionary – but for ADHD brains, they often are.

Executive function tools aren’t meant to make you perfect. They’re here to lighten your cognitive load, make choices easier, and offer a rhythm your nervous system can return to. Think of them as gentle signposts for your future self – the one who’s tired, distracted, or overwhelmed.

And you’ve seen them throughout this book:

- The PHOCUS system, modular and non-prescriptive.

- My ‘put on the kettle, take three breaths’ habit before I start writing.

- Samira’s and Kaiya’s sticky notes and colour calendars (Chapters 3 and 4).

Try this

Pick one system that reduces decision fatigue. Not ten. Just one.

- A whiteboard where you write the next tiny step.

- A playlist that cues your brain into work mode.

- A ‘get started’ station with everything you need for that one thing that always stalls.

And remember: if it only works some of the time, that’s still a win. Flexible support is still support.

A soft landing – and a door opening

Some days, support looks like saffron and sticky notes. Other days, it’s a playlist, a person, a perfectly timed reminder that says: you don’t have to do this alone. These gentle scaffolds aren’t about fixing yourself, they’re about remembering you’re worth supporting.

But what about the parts of us that crave something less tangible? A deeper pulse beneath the productivity. A whisper of meaning. A hunger for belonging, beauty, or something sacred.

That’s where we’re heading next. Into the quiet spaces where spirit meets soma. Where sensuality, connection, creativity, and awe become forms of care. The ones we don’t always have words for, but feel in our bones when we find them.

Let’s walk into that next constellation together. You don’t have to believe in anything to come along. Just bring your breath. And your curiosity.

Constellation 5: Soul threads

Connection, co-regulation, and the spiritual art of being alive

Some truths don’t arrive with fanfare. They whisper in the background, like a familiar song you forgot you knew. This constellation is about those truths – the quiet, sacred threads that remind us: You are held. You belong. You don’t have to do this alone.

We’ve spoken of rest and rhythm. Movement and release. Structure, softness, science. But beneath it all – under the supplements and strategies – there is a deeper layer. One that doesn’t just feed your gut microbes or calm your nervous system. One that nourishes your spirit.

Call it soul. Call it connection. Call it home.

This chapter isn’t about fixing anything. It’s about remembering what’s always been with you – your breath, your body, your capacity to love and be loved. And the web of life you’re already part of, even when you feel like a loose thread.

And many of us with ADHD do feel like that – disconnected, misfitting, unsure where we belong. Sometimes for years. Sometimes for decades. Until, slowly, we begin to see ourselves as whole.

This constellation is the longest in the book – because there’s so much to say here. So much that matters. Honestly, I could write a whole book on this topic alone. (Dear publisher, if you’re reading this – consider this your nudge.)

So let’s walk into this last constellation, together. Slowly, barefoot if you like. There’s no rush.

The safety of being seen

For many of us – especially those who grew up too fast or masked too long – safety didn’t come from solitude. It came from being seen. Gently. Without expectation.

That’s co-regulation. It’s what happens when someone sits with you and doesn’t try to fix it. When your nervous system exhales just because theirs feels calm. When love feels like a place you can rest.

It’s not just poetic. It’s physiological. Small gestures of connection, like a kind glance, shared laughter, or a hand on your shoulder, can increase heart rate variability, one of the body’s strongest indicators of flexibility and resilience. This response is guided by what neuroscientist Stephen Porges calls neuroception of safety within polyvagal theory (Porges 2009, 2011) – the body’s ability to sense when it’s safe to relax. We covered this briefly in Chapter 8.

When that sense of safety is present, the social branch of the vagus nerve activates what Porges describes as a ‘state of calm connection’. Your facial muscles soften, breathing deepens, and your ears attune to human voices. You feel, quite literally, at home in one another’s presence. Inside your brain, connection lights up pathways of oxytocin and dopamine in regions like the nucleus accumbens and the ventral tegmental area, the same circuits that create feelings of trust, warmth, and motivation. Because belonging isn’t only emotional; it’s a state of internal balance. And for neurodivergent folk especially, chosen family can be lifesaving. These are the people who mirror back your worth when the world forgets how.

Try this

- Let yourself be loved in the ordinary.

- Don’t wait until you’ve ‘done better’.

- Let someone witness you in the middle of it all.

- And laugh. At the absurdity of the world. And at yourself. It’s healing.

Your dog is a portal (no, really)

There’s something sacred about the way your dog looks at you, isn’t there? When Finn looks into my eyes (and when my other Labrador babies – Marley and Quinn – used to do the same), I see all the love in the universe condensed and shining through.

Science tells us it’s mutual. That shared gaze spikes oxytocin – in both of you. It’s not just adorable. It’s ancient. It’s co-evolved across millennia, a bond built into your biology (Nagasawa et al., 2015).

In those moments, you’re not just petting an animal. You’re participating in a ritual older than language. You’re sharing communication that flows across species without needing a single word. A look into your soul that says: You’re safe here. You’re loved.

Nature and the body: When the world holds you back

You walk into a forest, and something eases. Not just your thoughts – but your whole system. That’s endorphins, yes. And sunlight. And fresh air filling your lungs. But there’s also something else. Something that’s harder to name. Awe, maybe. A loosening of your edges. A remembering.

Research shows that nature boosts mood, eases anxiety, and restores nervous system balance (Bettmann et al., 2025; Menhas et al., 2024). But you knew that already. Your body knew.

Let nature be your nurturing source of peace. Let it hold you when words can’t. Let it quiet the noise you didn’t realize you were carrying. Let it remind you that you’re part of something vast, alive, and infinitely forgiving.

Try this

- Let the world touch you.

- Bare feet on grass.

- A hand on a tree trunk.

- The sun on your skin.

- Let the living world remind you that you’re part of it.

Pause and breathe

- Place your palm over your heart or your belly.

- Feel the weight of it.

- Breathe in the way sunlight lands on leaves.

- Let yourself be part of the world you just read about.

Love, sex, and the sacred chemistry of touch

Touch with trust. Eye contact with care. Sex with love. These are more than sensations – they’re portals to safety, to pleasure, to presence. To the quiet knowing: I’m safe here. I matter.

We are wired for this kind of intimacy. And when it’s shared freely – without performance, without pressure – it settles the brain’s bonding circuits, softens defences, and reminds your nervous system it can rest. It opens us to connection – not just with others, but with ourselves (Blumenthal and Young, 2023).

This isn’t about being in a relationship. It’s about reclaiming closeness as a source of healing. It’s about knowing that your body is not something to overcome. It’s something to come home to. That you are already enough to be touched with reverence. That love isn’t earned through ‘normalcy’ – and intimacy isn’t reserved for the neurotypical, the thin, the straight, the cis-man or woman, the gender binary, the white, the blonde…

Whatever your past, whatever rejection you’ve felt, whatever stories you’ve inherited about being ‘too much’ or ‘not enough’, please hear this: you are not too weird to be wanted. You are not too different to be adored. You are wired for connection. And you are worthy of love in all its forms.

Try this

- Place a hand on your heart. Whisper, My body is not a problem. It’s a place where love can land.

- Let yourself feel the truth of that.

- And exhale…

Cooking as connection, not performance

Cooking used to be sacred. And for many of us, it still is.

In my family, growing up in Spain, the kitchen was a place of laughter, mess, improvisation, and tenderness. Not just food, but feeling. Hands sharing stories through sofrito. A whole language of care.

Evidence backs what our ancestors knew: cooking lifts mood, builds confidence, and offers a rhythm that soothes our overstimulated minds (Farmer et al., 2018), especially when we do it together.

Try this

Make something simple and share it with someone you love. No rules. No perfection. Just a bowl of soup, a bit of bread, a shared moment that feeds more than your stomach. Food is love. Enjoy giving it, and receiving it.

When psychedelics open the heart

In a legal, guided retreat, I saw myself clearly. Not the polished version. The scared, hungry, hurting child version. The one who’d used food to feel loved, who’d binged and restricted and overachieved, all in search of safety.

I saw straight into his soul. And for the first time, I didn’t judge him. I forgave him.

That experience didn’t fix everything. In fact, the months that followed were challenging, because once I’d seen the truth, I couldn’t unsee it. I could no longer gaslight myself into chasing the next wonder diet to solve all my problems. The old strategies lost their shine.

But something had cracked open. My perfectionism softened. My relationship with food began to shift. Not all at once, but enough to start asking new questions – not just what I was eating, but why, how, and who I was feeding.

Emerging science echoes these possibilities. Psychedelic-assisted therapy has shown promise in reshaping body image, enhancing cognitive flexibility, recalibrating reward pathways, and supporting trauma processing (Calder et al., 2023).

Still, a gentle reminder: psychedelics are not trends. They are powerful, sacred medicines – and they’re not for everyone. They remain illegal in many places. They require respect, readiness to look inward – which will be uncomfortable at the best of times – and the right support.

But for some of us, they offer something talk therapy alone has not – a glimpse of wholeness beneath the coping. A soft reunion with the parts we thought we had to hide.

Disclaimer: This is not a recommendation or encouragement to use psychedelics. I’m sharing my personal experience in a legal, supported setting. Psychedelics remain illegal in many places and are not suitable for everyone. These substances are powerful and should only ever be explored with proper medical, legal, and psychological guidance. If this path ever calls to you, let it be a slow, informed, and ethical unfolding – walk it legally, walk it safely, and only with the right support and readiness. Your wellbeing matters more than any quick fix or spiritual shortcut.

Music: The nervous system’s love language

Music is where neuroscience and mystery hold hands. From the goosebumps of a disco track to the euphoria of Beethoven’s Ninth Symphony, music lights up your brain’s reward circuits, releasing dopamine, endorphins, oxytocin, serotonin. It lifts mood, sharpens focus, and invites us into social flow – a neurochemical bonding ritual. It soothes the nervous system, softens cortisol, and sparks joyful presence (Bowling, 2023).

But more than that – music touches something wordless. It bypasses the critical mind and speaks straight to the limbic system, your emotional core. Music isn’t just entertainment. It’s prayer in waveform. It’s memory. It’s movement. It’s a bridge back to belonging.

And astonishingly, it’s not just your heart or mind that responds – your gut does too. Recent research suggests that music like Mozart’s K.448 can strengthen the intestinal barrier, reduce permeability, boost the production of protective immune molecules, and encourage the flourishing of beneficial microbiota – especially in tone D (Zhang et al., 2025).

Your second brain softens. Deepens. It is as if your whole body remembers how to be home. Because – just like the breath – music is always there, waiting. To return you to yourself. To take you to joy. To bring you back home.

Try this

- Put on a tune that fills you with emotions.

- Close your eyes.

- Let your whole body respond.

- When the song ends, let the last note linger in your body.

- Hum it quietly, if you like. Feel the vibration in your chest.

- That’s you. That’s presence.

- No performance. No agenda.

- Just let yourself feel.

Pause and soften

Life, if you listen closely, has a disco beat.

Joyful. Layered. Sometimes a little chaotic.

And like all great disco tracks, your life remixes itself – over and over.

Old themes return with new basslines. Memories get sampled, reframed, reworked into something you can dance to again.

That heartbreak from ten years ago is still in there – looped gently under your laughter now.

That messy season you thought you’d never escape? It’s the percussion under your growth.

This is the art of becoming.

Every phase, a new remix.

Every breath, a chance to move differently.

So if today feels unfamiliar – don’t worry.

You’re not lost.

You’re just between beats.

And the next drop? Oh, it’s going to be so good.

Playfulness and creativity: Neurobiology meets soul

I’ve always been creative – artsy, curious, divergent. But in the sterile corridors of academia, creativity was something I tucked behind data. I wore the white coat. I followed the protocol. I whispered my truth beneath citations.

And then came the breakthrough. Through reflection – and later, diagnosis – I saw that my way of thinking wasn’t a flaw. It was a form of knowing. A different kind of rigour. A creative science.

Because creativity, it turns out, isn’t a distraction from neuroscience. It is neuroscience. It dances through the default mode network, salience network, and executive function circuits. It nourishes the ADHD brain with dopamine, possibility, and play, increasing our mental bandwidth and improving our wellbeing (Khalil et al., 2019; Tan et al., 2021).

Playfulness isn’t just for children or artists. It’s for all of us who’ve ever felt too much or not enough. It’s how our brains – and our spirits – practise freedom. A way of saying – I’m here. I feel this. I made this. Whatever it is you made.

Try this

Make something today. A doodle. A voice memo. A haiku about your breakfast.

Don’t share it. Don’t edit it. Just make it. Let your hands move before your brain catches up. Not for productivity. Not for praise.

Just because you can. Just because you’re here.

Spirituality isn’t elsewhere. It’s here

Science and spirit don’t live on opposite ends of a spectrum. They live inside you, right now. In your gut, your brain, your breath. In your craving for connection and your capacity for awe.

Spirituality, for me, is not about escape. It’s about embodiment.

It’s the feeling of being held by a forest. The softness that comes after a shared meal. The pause after a long hug. The sound of your dog breathing next to you as you fall asleep. Just as ADHD is not only in the brain. It’s a whole body-mind experience which, I believe, makes us have a special affinity with the soul.

It’s not always big. Often it’s tiny. But it’s always real.

And a final thread

You don’t need to be perfect to be worthy of peace.

You don’t need to leave this book knowing exactly what to do.

You only need to trust that somewhere – tucked gently among these constellations of rest, rhythm, movement, structure, and soul – there’s a path that belongs to you.

Not a fix. Not a hack. But a remembering. Of your timing. Your brilliance. Your sacred, shimmering mess.

My Labrador puppy, Finn, doesn’t just wag his tail when he’s happy – he wags with his whole body. That’s somatic joy. I hope, with all my heart, that some of what I’ve shared with you in these pages has made you feel a bit like that. Let those threads hold you. Let them bring you home.

Come back to these pages whenever you need to do so. The door will still be open, and the threads will still be here – ready to hold you again.

Stay curious.

Thank you.

References

Allahyari, P., Abbas Torki, S., Aminnezhad Kavkani, B., et al. (2024) ‘A systematic review of the beneficial effects of prebiotics, probiotics, and synbiotics on ADHD.’ Neuropsychopharmacology Reports, 44(2), pp. 300–307.

Baziar, S., Aqamolaei, A., Khadem, E., et al. (2019) ‘Crocus sativus L. versus methylphenidate in treatment of children with attention-deficit/hyperactivity disorder: A randomized, double-blind pilot study.’ Journal of Child and Adolescent Psychopharmacology, 29(3), pp. 205–212.

Bettmann, J.E., Speelman, E., Jolley, A., and Casucci, T. (2025) ‘A systematic review and meta-analysis on the effect of nature exposure dose on adults with mental illness.’ Behavioral Sciences, 15(2), p. 153.

Blumenthal, S.A. and Young, L.J. (2023) ‘The neurobiology of love and pair bonding from human and animal perspectives.’ Biology, 12(6), 844. https://doi.org/10.3390/biology12060844

Bowling, D.L. (2023) ‘Biological principles for music and mental health.’ Translational Psychiatry, 13(1), p. 374.

Caballero-Gallardo, K., Quintero-Rincón, P., and Olivero-Verbel, J. (2025) ‘Aromatherapy and essential oils: Holistic strategies in complementary and alternative medicine for integral wellbeing.’ Plants, 14(3), p. 400.

Calder, A., Mock, S., Friedli, N., et al. (2023) ‘Psychedelics in the treatment of eating disorders: Rationale and potential mechanisms.’ European Neuropsychopharmacology, 75, pp. 1–14.

Datta, N., Hughes, A., Modafferi, M., and Klabunde, M. (2025) ‘An fMRI meta-analysis of interoception in eating disorders.’ NeuroImage, 305, p. 120933.

Dutta, T., Anand, U., Mitra, S.S., et al. (2022) ‘Phytotherapy for attention deficit hyperactivity disorder (ADHD): A systematic review and meta-analysis.’ Frontiers in Pharmacology, 13, p. 827411.

Farmer, N., Touchton-Leonard, K., and Ross, A. (2018) ‘Psychosocial benefits of cooking interventions: A systematic review.’ Health Education & Behavior, 45(2), pp. 167–180.

Festa, F., Medori, S., and Macrì, M. (2023) ‘Move your body, boost your brain: The positive impact of physical activity on cognition across all age groups.’ Biomedicines, 11(6), p. 1765.

Gan, J., Galer, P., Ma, D., et al. (2019) ‘The effect of vitamin D supplementation on attention-deficit/hyperactivity disorder: A systematic review and meta-analysis of randomized controlled trials.’ Journal of Child and Adolescent Psychopharmacology, 29(9), pp. 670–687.

Gow, R. (2021) Smart Foods for ADHD and Brain Health. London: Jessica Kingsley Publishers.

Han, S., Cao, Y., Wu, X., et al. (2024) ‘New horizons for the study of saffron (Crocus sativus L.) and its active ingredients in the management of neurological and psychiatric disorders: A systematic review of clinical evidence and mechanisms.’ Phytotherapy Research, 38(5), pp. 2276–2302.

Herchenroeder, L., Williams, E., Wedell, E., et al. (2023) ‘Interoceptive attention or merely distraction? An examination of the effects of brief breath counting training on stress-induced alcohol-seeking behavior.’ Experimental and Clinical Psychopharmacology, 31(1), pp. 140–147.

Huang, X., Tao, Q., and Ren, C. (2024) ‘A comprehensive overview of the neural mechanisms of light therapy.’ Neuroscience Bulletin, 40(3), pp. 350–362.

Khalil, M.H. (2025) ‘Walking and hippocampal formation volume changes: A systematic review.’ Brain Sciences, 15(1), p. 52.

Khalil, R., Godde, B., and Karim, A.A. (2019) ‘The link between creativity, cognition, and creative drives and underlying neural mechanisms.’ Frontiers in Neural Circuits, 13, p. 18.

Kramer, C.K. and Leitao, C.B. (2023) ‘Laughter as medicine: A systematic review and meta-analysis of interventional studies evaluating the impact of spontaneous laughter on cortisol levels.’ PLoS One, 18(5), e0286260.

Lv, R., Liu, B., Jiang, Z., et al. (2025) ‘Intermittent fasting and neurodegenerative diseases: Molecular mechanisms and therapeutic potential.’ Metabolism: Clinical and Experimental, 164, p. 156104.

Majeed, M., Nagabhushanam, K., Arumugam, S., Majeed, S., and Ali, F. (2018) ‘Bacillus coagulans MTCC 5856 for the management of major depression with irritable bowel syndrome: A randomised, double-blind, placebo-controlled, multi-centre, pilot clinical study.’ Food & Nutrition Research, 62, p. 1218.

McAlpine, T., Mullan, B., and Clarke, P.J.F. (2024) ‘Re-considering the role of sleep hygiene behaviours in sleep: Associations between sleep hygiene, perceptions and sleep.’ International Journal of Behavioral Medicine, 31(5), pp. 705–717.

Menhas, R., Yang, L., Saqib, Z.A., et al. (2024) ‘Does nature-based social prescription improve mental health outcomes? A systematic review and meta-analysis.’ Frontiers in Public Health, 12, p. 1228271.

Min, L., Ablitip, A., Wang, R., et al. (2024) ‘Effects of exercise on gut microbiota of adults: A systematic review and meta-analysis.’ Nutrients, 16(7), p. 1070.

Moshfeghinia, R., Sanaei, E., Mostafavi, S., et al. (2024) ‘The effects of L-theanine supplementation on the outcomes of patients with mental disorders: A systematic review.’ BMC Psychiatry, 24(1), p. 886.

Nagasawa, M., Mitsui, S., En, S., et al. (2015) ‘Social evolution: Oxytocin-gaze positive loop and the coevolution of human-dog bonds.’ Science, 348(6232), pp. 333–336.

Nwaordu, G. and Charlton, R.A. (2024) ‘Repetitive behaviours in autistic and non-autistic adults: Associations with sensory sensitivity and impact on self-efficacy.’ Journal of Autism and Developmental Disorders, 54(11), pp. 4081–4090.

Pazoki, B., Zandi, N., Assaf, Z., et al. (2022) ‘Efficacy and safety of saffron as adjunctive therapy in adults with attention-deficit/hyperactivity disorder: A randomized, double-blind, placebo-controlled clinical trial.’ Advances in Integrative Medicine, 9(1), pp. 37–43.

Porges, S.W. (2009) ‘The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system.’ Cleveland Clinic Journal of Medicine, 76(Suppl 2), pp. S86–90.

Porges, S.W. (2011) The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York: W.W. Norton & Company.

Sadat Rafiei, S.K., Abolghasemi, S., Frashidi, M., et al. (2023) ‘Saffron and sleep quality: A systematic review of randomized controlled trials.’ Nutrition and Metabolic Insights, 16, 11786388231160317.

Satti, S., Palepu, M.S.K., Singh, A.A., et al. (2023) ‘Anxiolytic- and antidepressant-like effects of Bacillus coagulans Unique IS-2 mediate via reshaping of microbiome gut-brain axis in rats.’ Neurochemistry International, 163, p. 105483.

Seyedi-Sahebari, S., Farhang, S., Araj-Khodaei, M., et al. (2024) ‘The effects of Crocus sativus (saffron) on ADHD: A systematic review.’ Journal of Attention Disorders, 28(1), pp. 14–24.

Skorka-Brown, J., Andrade, J., Whalley, B., and May, J. (2015) ‘Playing Tetris decreases drug and other cravings in real world settings.’ Addictive Behaviors, 51, pp. 165–170.

Tan, C.Y., Chuah, C.Q., Lee, S.T., and Tan, C.S. (2021) ‘Being creative makes you happier: The positive effect of creativity on subjective well-being.’ International Journal of Environmental Research and Public Health, 18(14), p. 7244.

Verlaet, A., van der Bolt, N., Meijer, B., et al. (2019) ‘Toll-like receptor-dependent immunomodulatory activity of Pycnogenol®.’ Nutrients, 11(2), p. 214.

Yu, J., Yang, Z., Sun, S., et al. (2024) ‘The effect of weighted blankets on sleep and related disorders: A brief review.’ Frontiers in Psychiatry, 15, p. 1333015.

Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018) ‘How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.’ Frontiers in Human Neuroscience, 12, p. 353.

Zhang, Y., Chang, M., Wang, H., et al. (2025) ‘Music of different tones maintains intestinal immunity by regulating the intestinal barrier and intestinal microbiota.’ International Journal of Molecular Sciences, 26(6), p. 2482.

Zhou, P., Yu, X., Song, T., and Hou, X. (2024) ‘Safety and efficacy of antioxidant therapy in children and adolescents with attention deficit hyperactivity disorder: A systematic review and network meta-analysis.’ PLoS One, 19(3), e0296926.

Part 4 Takeaways

The art of living

You don’t need to do it all. You only need to begin where you are.

Part 4 isn’t a prescription, it’s a remembering. That your body carries wisdom. That rhythm heals. That rest counts. That movement speaks. That structure can be soft. That soul doesn’t need proving.

Food is one form of nourishment. So is light. Breath. Music. Touch. The way you speak to yourself. The way the wind touches your face.

These constellations were never about fixing. They’re about finding your own shape in the world – tender, resilient, unfinished.

So take what stirred something in you. Leave the rest. Come back to it later, if you like. This isn’t a race. It’s a return. A rhythm. A practice. A life.

And exhale…

Let your shoulders drop.

Wiggle your fingers.

You’ve travelled far.

You’ve felt a lot.

Take a moment to just be.

Present.

In this breath, in this body.

This might be ending,
but your unfolding is just beginning.

There’s no rush.

Let the echo of your own kindness walk with you from here.

Conclusion

Coming home to yourself

There’s a moment – often quiet, often unexpected – when healing begins. Not with a grand gesture. Not with the ‘perfect’ protocol. But with honesty. A soft, trembling kind. The kind that says: This is where I am. And I’m willing to meet myself here.

That’s what this book has been about. Not perfection. Not fixing. But remembering.

Remembering that ADHD isn’t just a cluster of symptoms or a neurotransmitter out of sync. It’s a whole-body, whole-being, whole-life experience. It’s science and story. Rigour and rhythm. It’s the way your brain sparks in spirals. The way your gut feels before your mind catches up. The way your heart longs to be seen – as you are.

Because healing is never about just one thing. Not just the meds. Not just the diet or the supplements. Not just mindfulness, journalling, movement, or walks in the woods. Each one can help. Each one matters. But none of them is magic on its own.

The real shift comes when you begin to curate your own ecosystem of care. A creative, evolving constellation of what supports you – today, in this body, in this moment. That might change. It probably will. Your brain is wired for novelty, and your soul is wired for meaning. Let your support systems shift with you. That’s not failure. That’s intelligence. That’s the art of living.

What I’ve tried to share with you in these pages is what I call creative science – an approach that honours the data and the dance. Rooted in evidence, but never about rigid rules. Deeply informed, but always embodied. It’s a space where science walks alongside lived experience. Where rigour makes room for empathy, and where self-expression is a kind of knowing.

It’s about understanding that nutrition isn’t just fuel – it’s relationship. That movement isn’t just exercise – it’s emotion in motion. That rest isn’t just recovery – it’s a radical act of self-trust. And that story is the thread that ties it all together, rewilding your nervous system as your mindset continues to grow.

I don’t know what parts of this book you’ll carry with you. Maybe just a line. Maybe just one tool. Maybe just the feeling that you’re not alone. Whatever it is, I hope it reminds you of this: you are not broken. You are not behind. You are not too much or not enough. You are a complex, creative, ever-unfolding being – and that’s your power.

If you take nothing else from this journey, let it be this: honesty with yourself is not a luxury. It’s a lifeline. When you stop gaslighting your needs, stop hiding from your truth, stop hustling for a belonging that asks you to shrink – you begin to come home to yourself.

That’s not always easy. But it is possible. And you don’t have to do it all at once. Or all alone.

Start small. Start messy. Start with what feels doable. A glass of water. A walk in the light. A moment of breath before the scroll. A kind word to yourself, whispered when no one else is listening.

Because the way you speak to yourself matters. Those moments are medicine. They are self-love, disguised as ordinary acts.

And yes – there’s so much more I want to say. (In fact, in very ADHD fashion, I’ve already got lots of notes scribbled in the margins and ideas blooming for what comes next.) So if you’d like to stay connected, scan the QR code in the Appendix. Let’s keep learning together. Let’s keep creating a world where neurodivergence is met with nuance, not noise.

Until then, thank you, for your presence, your courage, your curiosity.

You made it here. That matters.

Stay soft. Stay wild. Stay wonderfully you.

With love,

Dr Miguel ❤

Acknowledgements

To my husband, Steve – thank you for your patience, for your quiet strength, and for holding the space I needed to immerse myself in writing. You never asked me to hurry. You just let me land.

To my sister, Pepa – thank you for listening to the same story about how close I was to finishing, probably a thousand times. You never rolled your eyes (at least not where I could see).

To my mum and dad – for simply being you. I wouldn’t want you any other way.

To Dr Brian Sutton, Professor of Learning Performance at Middlesex University – thank you for mentoring me into self-belief, and for showing me that storytelling and science are not opposites. You helped me see that I could share complex ideas in my own neurodivergent language – and that it would be not just valid, but valuable. You enabled me to ‘come out’ as the creative scientist I am.

To Claire Wilson and Jenny Edwards – thank you for your gentleness, for allowing me to finish in my own time, and for honouring the reality that I wrote this book during a tender and tricky personal season. Your respect meant more than you know.

To my discovering editor, Carole McMurray – thank you for finding me, for believing in me, and for holding this book with such heart. I’m full of love for you.

To my darling friend Daniel O’Shaughnessy – for being there every step of the way. Your presence has meant the world. (And to anyone reading this – his book Letting Go of Perfect is a gift.)

And finally, to Finn – the most gorgeous fox red puppy in the universe. Thank you for co-regulating with me, for every tail wag and soulful glance. You helped me build the self-trust to share this book with the world.

Appendix: Resources

Self-assessments

The Adult Self-Report Scale (ASRS) by the World Health Organization. A self-reporting questionnaire designed to screen for ADHD in adults, used for both screening and monitoring symptom severity. Available as an online self-assessment questionnaire through ADHD UK: https://adhduk.co.uk/adult-adhd-screening-survey

The Perceived Stress Scale (PSS), developed by Sheldon Cohen and colleagues in 1983, provides you with an understanding of whether your nervous system is in meerkat mode. Available as an online self-assessment questionnaire via PsyToolkit: www.psytoolkit.org/survey-library/stress-pss.html

ADHD NOT-for-profit organizations

Nutritious Minds Trust (UK) is a not-for-profit organization empowering anyone with ADHD, dyslexia, or other neurodevelopmental differences and ‘invisible mental-health conditions’ to reach their highest potential. www.nutritiousminds.org

The Hidden 20% (UK/Global) is rewriting the future for neurodivergent people using creative mixed media to break the cycle of shame, silence, and suffering. www.hidden20.org

Attention Deficit Disorder Association (ADDA) is an international non-profit organization dedicated to supporting adults with ADHD. It offers resources, webinars, support groups, and educational materials tailored to adult experiences with ADHD. https://add.org

Mental health

Beat is a directory of support services and information targeted at those with eating disorders. www.beateatingdisorders.org.uk

Mind gives information about mental health support. www.mind.org.uk

Mind Out is a mental health service run by and for LGBTQ+ people with experience of mental health issues. www.mindout.org.uk

Samaritans offers a safe place for you to talk about whatever’s on your mind at any time. Call free on 116 123 at any time. www.samaritans.org

Trauma and mental health

Body & Soul is an innovative charity working to revolutionize suicide prevention from the ground up, healing mind, body, and soul within a therapeutic community that saves and transforms lives. https://bodyandsoulcharity.org/

PTSD UK provides support for those dealing with post-traumatic stress disorder, which can be relevant to individuals experiencing trauma-related issues. www.ptsduk.org

The Trauma Foundation (Global) provides global resources and support for trauma recovery, focusing on education and therapy for those impacted by trauma. https://traumafoundation.org

Books

The Compassionate Mind, by Paul Gilbert. This is a self-help book for people who don’t like self-help books. Absolutely brilliant.

Smart Foods for ADHD, by Dr Rachel Gow. Everything you need to know about the science of food and supplements for ADHD.

Podcasts

The ADHD Chatter, hosted by Alex Partridge, is a great resource with a wide variety of guests, including yours truly!

The Hidden 20%, hosted by Ben Branson, is another fantastic podcast exploring less known aspects of neurodivergence.

The Doctor’s Kitchen, hosted by Dr Rupy Aujla, for clear, evidence-based nutrition guidance with plenty of practical tools for everyday health.

ADHD-ish, hosted by Diann Wingert, brings thoughtful conversations about neurodivergence with a warm, practical focus.

Drugs and alcohol

Nationwide Twelve-Step groups

A twelve-step programme is a set of guiding principles outlining a course of action for recovery from addiction, compulsion, or other behavioural problems. Some have specific LGBTQ+ meetings, so look at what your local meeting provides.

- Alcoholics Anonymous UK: www.alcoholics-anonymous.org.uk

- Cocaine Anonymous: www.cocaineanonymous.org.uk

- Crystal Meth Anonymous UK: www.crystalmeth.org.uk

- Narcotics Anonymous UK: https://ukna.org

International Twelve-Step Groups

For individuals outside the UK, here are the international websites for key twelve-step programmes:

- Alcoholics Anonymous (Global): www.aa.org

- Narcotics Anonymous (Global): www.na.org

Antidote at London Friend is one of the UK’s only LGBTQ+ run and targeted drug and alcohol support. https://londonfriend.org.uk

MY WEBSITE
https://drmiguelmateas.com

Subject Index

Entries followed by f relate to figures.

acetate 187

Acetobacter 190
acetylcholine 107

Actinobacteria 148
acute stress 125

ADHD
in adulthood 35
diagnosis 34
presentations of 34

ADHD tax 266, 267

ADHDer (use of term) 27–8
adrenaline 103
adrenocorticotropic hormone 121

Adult Self-Report Scale (ASRS) 34, 283
adverse childhood experiences (ACEs) 37
afferent signals 119

Akkermansia 176

Akkermansia muciniphila 187, 192
alcohol use 128
algae 222
all-spice 228
almond milk 176
almonds 182, 195, 222
amaranth 237
amino acids 219–20
amphetamine-based medication 105
amygdala 72–3, 75, 120–1

Anaerostipes spp. 187
anchovies 198, 244
animals 270
anterior cingulate cortex 57–8
anthocyanins 175, 176
antidepressant medication 106–7
apple cider vinegar 233
apples 182
apps 51, 266–7
asparagus 182

Aspergillus oryzae 190
atomoxetine 105
attention (sustaining) 57–8
aubergine 177, 240
auditory cortex 70–2
auditory information processing 69–70, 71–2
autonomic nervous system 117–18, 118f
avocado 195, 231, 240, 254

Bacillus subtilis 190
bacopa monnieri 265

Bacteroides 156, 177

Bacteroidetes 148
bamboo shoots 236
bananas 178, 182, 186, 196, 236, 240
baobab 233
barley 182, 222, 254
barley flakes 236
basal ganglia 82, 83f, 121
basil 199, 228
bathing practice 133
bay leaves 228
beans 198, 222, 236
beetroot 178
beets 239
berries 175, 187, 192, 236
beta-glucans 182

Bifidobacterium 148, 149, 153, 155, 162, 176, 177, 187, 188, 190, 192
binge eating 255–6
black beans 222
black grapes 240
black tea 199
blackberries 240
blackcurrants 175, 176
blender 225
blueberries 240
blueberry brain bowl 241
body doubling 267–8
bok choy 177
brain see frontal lobe; neurotransmitters; parietal lobe; temporal lobe
brain regions 48f
brain-derived neurotrophic factor 94
brainstem 79f, 82, 83f, 85–6
breaking down tasks 67–8
breath practice 24, 130–2
bright light therapy 102
broccoli 192, 240
buckwheat 222, 236, 237, 254
butter beans 222
butternut squash 239, 254
butyrate 162, 186, 187
cabbage 192, 240
caffeine 233
canola oil 232
carbohydrates
cravings 196
microbiota-accessible carbohydrates (MACs) 180–3
optimal 235–6
role of 152
slow-release 196
smart swaps 237–8
timing of 235–6
upgrading 224
carotenoids 177
carrot hummus 241
carrots 177, 182, 239
cassava 182
catechins 177
cauliflower 240
cayenne 228
central nervous system 116
cerebellum 79f, 82, 83f, 85–6, 121
chamomile 233
chamomile oil 259
change (adapting to sudden) 52
cheese 190, 198, 221, 224, 244
cheesy chickpea scramble 245
cherries 182, 239
cherry tomatoes 254
chia seeds 222, 231
chicken 221, 224
chickpea pasta 236
chickpeas 198, 222, 224, 254
chicory root 182
childhood sexual abuse 127
choline 107
chronic stress 125
cingulate gyrus 121
cinnamon 176, 196, 228, 233
circadian cycle 103–4, 257–9
citrus peels 228
clams 221
clinical framing of ADHD 33

Clostridia 173, 177
co-regulation 267, 269–70
coaching 267
cocoa 187, 233
cocoa powder 176
coconut oil 231
coffee 199, 224, 233
coffee grinder 228–9
collagen peptides 221
colour scavenger hunt 99
colourful fruits/vegetables 239–41
commensal microbes 162–3
comorbidities (definition) 28

Concerta 104–5
connection 269–70
cooking 272

Coprococcus spp. 187
correction loops 57–8
cortisol 94, 119, 121, 191–2
cottage cheese 221, 224
creativity 22, 274–5
creativity-chaos balance 50–1
crisis-mode productivity 98–100
cruciferous vegetables 192
cucumber 254
cumin 177, 182, 228
curcumin 177
cytokines 164
dark chocolate 175, 176, 182, 195, 199, 231
daydreaming 68–9
decaf drinks 233
delayed sleep phase syndrome 101–2
diagnosis of ADHD 34

Dialister 149
digital media use 37
dopamine
and crisis-mode productivity 98–100

D1 and D2 receptors 91
fluctuation of 91–2, 99–100
in the gut 96
and neuroplasticity 93
production of 90, 188
role of 90–1
and social media use 97–8
and stimulant medication 92
dopamine crash 196

‘dopamine detoxes’ 37
dopamine-BDNF-glutamate-cortisol connection 94–5
dorsolateral prefrontal cortex 52–3
dried seaweed 244
drugs use 128
dysbiosis 163–4, 163f

E. coli 163
edamame 222
efferent signals 119
eggs 221, 224, 254
elimination diet 214–16
ellagic acid 176
emotional regulation 55–7
enteric nervous system (ENS) 117, 121–2, 122–3, 172
estrobolome 192–5

Eubacterium rectale 186
evening routine 258–9
executive function supports 268
exercise 96, 261–2
extra virgin olive oil 175, 176, 195, 198, 230, 231

Faecalibacterium 149, 173, 176

Faecalibacterium prausnitzii 162, 186, 192
fats 152, 229–31
fawn response 123–4
fennel seeds 233
fermented dairy 182
fermented foods 174, 178, 188–91, 193, 244
fermented sauces 245
feta 176
fibre 153–4
fight-or-flight mode 103, 121

‘Find Five’ exercise 56

Firmicutes 148, 156
fish 221
fish sauce 244
five senses reset 99
flatbreads 175
flavonoids 177
flaxseeds 175, 176, 182, 192, 195, 222, 231
flexibility 22
food see nutrition/food
food journal 158–61
food restriction 180–1, 255–6
food supplements 264–6
forest bathing 95

FOS (fructooligosaccharides) 182
free radicals 164–5
freeze response 123, 124
frontal lobe
anterior cingulate cortex 57–8
dorsolateral prefrontal cortex 52–3
key structures 49f
orbitofrontal cortex 53–4
overview 48–9, 58–9
prefrontal cortex 49–50
ventromedial prefrontal cortex 55–7
frozen berries 175, 176, 240
frozen foods 240
furikake 245

Fusobacteria 148

GABA 107–8, 188
garlic 177, 182, 198, 240, 245
gazpacho shot 241
gender bias 35–6
gender-affirming hormone therapy (GAHT) 193–5
ginger 177, 233
gingerols 177
glial cells 93

Gluconacetobacter 190
glucosinolates 156
glutamate 94, 219
glycine 219

GOS (galactooligosaccharides) 182

Greek yoghurt 176, 182, 221
green omelette 224
green tea 175, 177, 187, 195, 199, 233, 265
greens 182
gut microbiome

ADHD ‘typical signature’ 149–50
commensal microbes 162–3
diversity in 147–9
imbalance in 162–4, 165
influences on 148
map of 146f
microbial metabolism 156
overview 147, 166
role of 151
terminology variations 145–6
transformative power of 153–4
gut motility 174
gut-brain axis
overview 171–2, 172f
and vagus nerve 172–3
gut-brain meal guide 176–7
handwriting 51
headphones (noise-cancelling) 66
healthy fats 229–31
hemisphere imbalance 79
herb blends 227–9
herbal teas 199, 233

Herbes de Provence 228
herbs 199, 226–9
hesperidin 177
hippocampus 72, 121
histamine 190–1
histidine 220

‘homeostatic feelings’ 122
honey 177, 233
hormones
adrenocorticotropic hormone 121
cortisol 191–2
estrobolome 192–5
gender-affirming hormone therapy (GAHT) 193–5
and the gut 191–7
testosterone 195
hot baths 133
humming practice 133–4
hummus 224
hydration 232–4
hyperacusis 71
hyperfocus 22
hypervigilance 125
hypothalamic-pituitary-adrenal (HPA) axis 119, 121
hypothalamus 120–1, 121
imagination 68–9
impulsivity 53–5

Indian masala blend 228
inferior parietal lobule 67–8
inflammation
gut-driven 179–80
lipopolysaccharides and 164
oxidative stress and 164–5
stress-inflammation loop 183–4
vagal tone and 173
insula 83f, 85–6
insulin regulation 196
inulin 182
isoflavones 177
isoleucine 219
isothiocyanates 156

Italian seasoning 228

Jamaican jerk 228

Jerusalem artichokes 178
journalling 51, 108, 129–30, 158–61
kale 192, 240
kefir 174, 178, 190
kimchi 174, 178, 182, 190, 244
kinako soy flour 222, 236, 238, 245, 254
kitchen gadgets 225
kiwifruit 240
kombucha 178, 190
konjac 236
kynurenine 187

L-theanine 265

Lachnospira 173, 177

Lachnospiraceae family 187

Lactobacillales order 173

Lactobacillus 148, 153, 155, 176, 177, 188, 190, 192

Lactobacillus kimchii 190

Lactobacillus plantarum P8 151

Lactobacillus plantarum PS128 150–1

Lactobacillus rhamnosus 172
language
key terms 27–8
as a mirror 30
power of 29–30, 31

Wernicke’s area 72
leeks 182, 186
legumes 182, 186, 192, 195, 196, 198
lemon 177, 224
lemon balm 233, 265
lentil hummus 238
lentil pasta 236
lentils 182, 195, 198, 222, 236, 254
leucine 219

Leuconostoc 190

LGBTQ+ individuals 36
light (morning) 104, 257–8
lime 182, 233

Lion’s Mane 232
lipopolysaccharides 164
listening 74
love 271–2
low-carb diets 180–1
lysine 219
mackerel 198, 221, 231
magnesium 110
magnesium-rich foods 108

Manchego cheese 198
mango and rose petal iced cream 229
mangoes 239
marjoram 228
matcha 233

Matoride 104–5
meal guide 176–7
meatballs 224
medication
amphetamine-based 105
attitudes towards 93
dopamine and 92
methylphenidate-based 104–5
non-stimulant 105
protein and 220

SNRIs 106–7

SSRIs 106–7

Mediterranean-style eating 156–7, 197–9

Megamonas 149
melatonin 101–2, 102, 258
menstrual cycle 193
mental health impacts 22–3, 36
mental imagery 68–9
metabolism 152, 156
methionine 219
methylphenidate-based medication 104–5
micro-challenge swap 99–100
micro-rests 259
microbial diversity 181
microbial extinction 181
microbial metabolism 156
microbial taxonomy 150
microbiome see gut microbiome
microbiota-accessible carbohydrates (MACs) 180–3
microwave 225
mind-body pause practices 67–8, 82, 85
mindful eating 247
mindful listening 74
mindfulness 52, 56, 255
minority stress 194
mint 233
miso 190, 254
miso paste 244
miso-tahini dressing 245
misophonia 71
misunderstanding/stigma 22
morning light 104, 257–8
movement 96, 261–2
multi-step processes 67–8
mushroom blends 233
mushrooms 240, 244
music
emotional responses to 71, 273–4

‘tune in’ technique 66, 73–4
mussels 221
mycoprotein 222, 223
narrative
owning your 37–8

Samira 38–9
natto 190
nature 95–6, 270–1
neroli 259
nervous system
autonomic 117–18, 118f
central 116
enteric 117, 121–2, 122–3, 172
organization of 116f
parasympathetic 117, 118f, 122
somatic 117
sympathetic 117, 118f, 121
nettle leaves 229
neurodiversity
definition 28
paradigm 19–20
neuroinflammation 165
neuronormativity (definition) 28
neuropeptides 119
neuroplasticity 59, 93
neurotransmitters
gut microbes’ influence on 187–90
overview 89, 90f, 109–10, 119
see also noradrenaline
neurotypical (definition) 28
noise-cancelling headphones 66
noradrenaline
production of 100–1
regulation of 101
role of 100–1
vs. adrenaline 103
nori 224, 228, 244
nutrition/food
awareness check-in 158–61
rewiring relationship with 255–6
synergy in 175–6
see also gut microbiome; PHOCUS framework
nutritional yeast savoury 244, 254
nuts 186, 192, 198, 222
oats 182, 186, 192
occipital lobe 78–81, 79f, 85–6
oestrogen 192–5
oily fish 195, 198, 231
olive oil 175, 176, 195, 198, 224, 230, 231
omega-3 fats 107, 152, 155, 184–5, 195
onion skins 228
onions 182, 186, 198, 240
oranges 182, 239
orbitofrontal cortex 53–4
oregano 228
organosulfur 177
oxidative stress 164–5
paprika 182
parasympathetic nervous system 117, 118f, 122
parietal lobe
inferior parietal lobule 67–8
overview 62–3, 62f, 63f, 75
precuneus 68–9, 75
somatosensory cortex 64–6, 75
superior parietal lobule 66–7

Parmesan 178, 244
parsley 199
parsnips 178, 240
peanut butter powder 222
pectin 182

Pediococcus 190

Penicillium 190
people-pleasing 123

Perceived Stress Scale (PSS) 283
periaqueductal grey 126
peripheral nervous system 117–18, 118f
pets 270

PHOCUS framework
bringing together 254–5
overview 216–17
phytosterols 156
pickles 190, 245
pine bark extract 264–5
pistachios 178
playfulness 274–5
plums 182
polyphenol-rich foods 175, 187
polyphenols 155, 177, 195
polysaccharides 153
pomegranate 176, 192, 239
postbiotics 178
potatoes 178, 182, 186, 196
prawns 221
prebiotics 154, 174, 178, 265
precuneus 68–9, 75
prefrontal cortex 49–50
pressure cooker 225

Prevotella 177
primary auditory cortex 70–2
probiotics 178, 265
propionate 187

Propionibacteria 155
protein

ADHD hacks 223–5
and ADHD medication 220
animal-based 221
frontloading 220
importance of variety 219–20
plant-based 222
role of 152, 217–18
shortcuts 220–1
protein coffee 224
protein mousse 224

Proteobacteria 148
psychedelics 272–3
psychobiotics 178
pulses 182, 198
pumpkin seeds 195, 222
purple cabbage 240
quark 221
quinoa 222, 236, 237, 254
quorn 222, 223
racial differences in diagnosis 35
raspberries 239
recreational drug use 128
red bell peppers 177, 239
red peppers 254

Reishi 233
rejection sensitive dysphoria (RSD) 56, 123, 126–7
resistant starches 182, 196

Rhizopus species 190
rice 178, 196, 238, 254

Ritalin 104–5
roast vegetables 241
rocket 254
root vegetables 186
rose petals 229

Roseburia 176, 186, 192
rosemary 199, 228

Ruminococcaceae family 173

Ruminococcus 177, 187

Saccharomyces 190
safety (sense of) 269–70
saffron 199, 264
sage 228
salmon 221, 231, 254
sardines 198, 221, 231
sauerkraut 174, 178, 190

“scattered” (concept of being) 83–4
scent 66
seasonal affective disorder (SAD) 102
seed oils 232
seeds 186, 222
seitan 222

Selenomonadaceae 149
self-compassion 23–4
self-kindness 246–7, 249
self-reflection 68–9
sensory anchors 259
sensory overload 85
sensory processing 64–6
sensory seeking 64–5
sensory sensitivities 189
serotonin 82, 106–7, 187, 188
sesame seeds 182
sex 271
sexual abuse 127
sexuality 36
shallots 245
shellfish 221
shiitake broth 245
shiitake sofrito 241
short-chain fatty acids (SCFAs) 153–4, 186–7
sleep 101–3, 257–9
smoked fish 221
smoothies 224, 241

SNRIs 106–7
social media use 37, 97–8
socioeconomic disadvantage 35
somatic nervous system 117
somatosensory cortex 64–6, 75
sorghum 175
sound (as sensory ritual) 259
soup 224
soy
meatballs 224
myths about 223
protein powder 222
sauce 178, 244, 254
spatial awareness 66–7
spelt 236
spelt flakes 254
spice blends 227–9
spices 199
spinach 176, 240, 254
spirituality 275
spirulina 222
sriracha 245

SSRIs 106–7

‘starving our microbial self’ 181
stigma/misunderstanding 22
stimming 262–3

Strattera 105
strawberries 239
strength-based lens
creativity/innovation 22
dynamic thinking 22
hyperfocus 22
overview 19–21

Streptococcaceae family 173
stress
acute 125
and brain chemistry 93
chronic 125
reframing 129–30
and trauma 125
stress response 120–2
stress-inflammation loop 183–4
substance misuse 128–9
sulphur 156
sun-dried tomatoes 244
sunflower oil 232
sunflower seeds 178
superior parietal lobule 66–7
supplements 264–6
survival mode 94–5
sustaining attention 57–8
sweet potatoes 178, 182, 236, 238, 239
sympathetic nervous system 117, 118f, 121
synbiotics 178, 265–6
tabasco 245
tahini 182
tamari 177, 182, 224, 244
tasks
breaking down 67–8
transitions between 52–3
tech tools 37, 266–7
teff 175
tempeh 177, 182, 190, 222, 254
temporal lobe
amygdala 72–3, 75, 120–1
hippocampus 72, 121
key anatomical areas 70f
overview 69–70, 75
primary auditory cortex 70–2
supporting 73–4

Wernicke’s area 72

Tenericutes 148
testosterone 195

Tetris 256
thalamus 82–3, 83f, 121
threonine 220
thriving mode 94–5
thyme 199, 228
tinted lenses 84

‘tiny T traumas’ 36
tofu 198–9, 222, 224, 254
tomatoes 198, 239, 244, 254
touch
chemistry of 271–2
as sensory ritual 259
toxic productivity 266
trans women 193–5
trauma
impact of 36–7, 125
physical symptoms 127

Trello productivity tool 51
tryosine 219
tryptophan 106, 187, 219
tuna 221

‘tune in’ technique 73–4
turkey 221
turmeric 177, 196, 199, 228, 233, 239
turnips 178
tyrosine 90–1, 101
ultra-processed foods 231
umami foods 243–6
vagal tone 173
vagus nerve 119–20, 172–3
valerian 265
valine 219

Veillonellaceae 149
ventromedial prefrontal cortex 55–7

Verrucomicrobia 148
vetiver 259
visual cortex/association areas 79–81, 80f
visual processing 78–81
vitamin C 174
vitamin D 265
walnuts 176, 182, 231
wasabi 224, 254
weighted blanket 66, 259

Weissella 190

Wernicke’s area 72
whey 223
whey protein powder 221
whole grains 182, 186, 222
wholegrain flakes 237

Xaggitin 104–5
yoghurt 174, 176, 178, 182, 190, 221
za’a tar 245
zucchini 240

Author Index

Abramovitch, A. 71

Adams, N. 36, 194

Ağagündüz, D. 180

Agus, A. 187

Ahrendts, J. 79

Akinrodoye, M.A. 117

Alachkar, A. 104

Albarracin, M. 97

Allahyari, P. 265

Álvarez-Mercado, A.I. 153

American Psychiatric Association 19, 101

Amtataw, M. 175

Anand, N. 165

Ananth, M.R. 107

Antonelli, M. 95

Arnsten, A.F. 50, 80, 93, 100

Arntzen, C.J. 179

Arrieta, M.C. 171

Arroll, M. 36

Asherson, P. 35

Assaf, S. 181

Avital, A. 64

Ayakdas, G. 180

Bak, M.J. 192

Bakshi, A. 82

Balasubramanian, R. 188

Balban, M.Y. 83

Bali, P. 96

Bamalan, O.A. 106

Barkley, R.A. 35

Barrera-Chamorro, L. 198

Basinger, H. 82

Basso, J.C. 96

Bäumler, A.J. 164

Baziar, S. 264

Bell, V. 193

Benarroch, E.E. 122

Beneduce, L. 156

Berding, K. 189

Bergey, M. 37

Berridge, C.W. 101

Bettmann, J.E. 271

Beumer, A. 192

Bledsoe, J.C. 57

Blumenthal, S.A. 271

Bondy, S.C. 153

Bonvicini, C. 104

Bordoni, B. 107, 119

Botha, M. 28

Bouranis, J.A. 156

Bouras, N.N. 99

Bowling, D.L. 273

Bozhilova, N.S. 68

Bravo, J.A. 172

Brennan, A.R. 80

British Dietetic Association 180

Broome, M.R. 72

Brown, E.M. 155

Brown, N.M. 128

Brown, T.M. 104

Browning, B.D. 128

Caballero-Gallardo, K. 259

Calder, A. 272

Cannavale, C.N. 188

Cao, A. 53

Carbia, C. 128

Carter, M.M. 180

Carvalho, G.B. 122

Casertano, M. 188

Castellanos, F.X. 68

Castro, G.A. 179

Cavaleri, D. 187

Celec, P. 195

Chang, J.P. 185

Charisis, S. 157

Charlton, R.A. 262

Chen, W. 57

Chen, Z. 153

Chetry, D. 134

Chisbert, M. 196

Choi, W.S. 35

Chong, H.X. 174

Chu, B. 119

Chu, W.T. 80

Comai, S. 101

Coogan, A.N. 102

Cuamatzin-García, L. 188

Cui, J. 133
d’Afflitto, M. 192

Dahl, S.M. 199

Daïen, C.I. 180

Dalal, R. 121

Dalile, B. 180

Dalvi-Garcia, F. 106

Damasio, A. 122

Damasio, H. 122

Danbolt, N.C. 94

Daniels, S. 95

Datta, N. 255

Davinelli, S. 198
de Jong, M. 192

De Paoli, M. 192

Dengsø, M.J. 33

Depeche Mode 29

Derbyshire, E. 107

Desmedt, O. 174

Diamond, A. 50

Díaz-Román, A. 101

Dinu, L.M. 187

Dodero, V.I. 163

Dodson, W. 56

Doll, A. 132

Dubol, M. 100

Dunlop, B.J. 36

Dutt, M. 121

Dutta, T. 265

Eaton, S.B. 180

Eroglu, A. 198

Fargason, R.E. 104

Farhana, A. 164

Farmer, N. 272

Feriante, J. 125

Ferreri, L. 71

Festa, F. 262

Filosa, S. 183

Fiory, F. 196

Fischer, M. 35

Fragiadakis, G.K. 180

Freedman, D.J. 62

Friedman-Hill, S.R. 63

Fu, Y. 152, 184, 196

Furuyashiki, T. 93

Fusar-Poli, P. 92

Gadhvi, M. 117

Gan, J. 265

Garland, E.L. 99

Geiss, L. 117

George, D.T. 126

Ghosh, S.S. 164

Gibson, G.R. 154, 184

Gillies, D. 185

Gmelin, J.H. 36

Gobbi, G. 101

Goetz, T.G. 36, 194

Gökmen, V. 178

González-Arancibia, C. 188

Gow, R. 266

Graff-Radford, J. 52

Grossman, A. 64

Gruber, J. 196

Grujic, D. 121

Gulpers, B.J.A. 183

Guo, J. 80

Guo, X. 94

Ha, J. 198

Hackett, G. 195

Hafiz 31

Hakamata, Y. 125

Hale, T.S. 67

Hamamah, S. 96, 186

Hamilton, L.S. 70

Han, S. 264

Hansen, M.M. 95

Hanusch, K.U. 133

He, N. 79

Healy-Stoffel, M. 184

Hepsomali, P. 108

Herchenroeder, L. 256

Herrigel, E. 101

Hogg, J.P. 82

Holmskov, M. 174
hooks, b. 30

Hopper, S.I. 83

Hosang, L. 120

Hossain, M.A. 196

Hosseini-Kamkar, N. 125

Hours, C. 64

Hsu, D.T. 123

Hu, S. 192

Huang, X. 257

Humphreys, K.L. 101

Hupfeld, K.E. 22

Hurtado-Barroso, S. 198

Husain, M. 62

Ibos, G. 62

Ignatova, E. 194

Iorizzo, M. 188

Ismaylova, E. 119

Itagaki, S. 92

Itahashi, T. 64

Jaberi, K.R. 175

Jafari, M.J. 66

Jain, M. 188

Jang, H.R. 196

Janssen, C.W. 133

Jarcho, J.M. 123

Jones, D.T. 52

Jones, L.A. 106

Juwariah, T. 37

Kaiser, A. 52

Katabi, G. 100

Kataoka, Y. 133

Katzman, M. 35

Kavyani, Z. 184

Kedem, S. 174

Kennedy, D.O. 196

Kenny, B.J. 119

Khalil, M.H. 261

Khalil, R. 275

Khan, Y.S. 164

Khavandegar, A. 157

Kiemes, A. 107

Kim, C.S. 188

Kim, J.H. 35

Kim, S. 104

Kitaoka, S. 93

Koganemaru, S. 108

Kojima, D. 133

Koop, L.K. 119

Kramer, C.K. 262

Krishnakumar, D. 108

Kühn, S. 90

Kuhn, T.S. 10

Kumar, S. 69

Kunst, C. 164

Kuss, D.J. 97

Lane, S.J. 64

Láng, L. 155

Las Heras, V. 181

Lawrence, K. 149

Lea, J. 36

Leao, L. 195

Lebowitz, M.S. 22

Lee, D.Y. 107

Lee, H.Y. 196

Leistner, C. 121

Leitao, C.B. 262

Lemons, J.M.S. 155

Levant, B. 184

Levinson, D.B. 131

Lew, L.C. 151

Lewis, N. 165

Li, J. 64, 192

Li, S. 179

Liang, A. 155

Liao, Y. 185

Lieberwirth, C. 47

Lightman, S. 120

Lindert, J. 183

Lisman, J. 72

Liu, B. 156

Liu, L. 155

Liu, T.H. 185

Liu, Y.W. 151

Liwinski, T. 194

Lockwood, P.L. 55

López-Taboada, I. 171

Lorde, A. 20, 21

Lorents, A. 99

Lotzin, A. 128

Lu, S. 194

Luesma, M.J. 117

Lui, F. 117

Luo, X. 66

Lv, R. 260

McAlpine, T. 258

McDonnell, A.S. 95

McEwen, B.S. 94, 103, 191

McGowan, N.M. 102

McGuinness, A.J. 184

McMahon, D.G. 104

Madhoo, M. 36

Maeng, L.Y. 192

Maes, M. 107

Magnus, W. 34

Majeed, M. 265

Maki, K.A. 128

Mancabelli, L. 149

Marazziti, D. 119

Marchi, M. 36

Martin, J. 35

Martín, R. 162

Masuch, T.V. 128

Mawe, G.M. 117

Menhas, R. 271

Menke, A. 121

Min, L. 262

Miszczuk, E. 156

Miyashita, Y. 79

Mohidin, S.R.N.S.P. 182

Mohiuddin, S.S. 152

Mokhtar, M. 126

Mörkl, S. 173

Morris, A.L. 152

Moshfeghinia, R. 265

Nachev, P. 62

Nagasawa, M. 270

Namkung, H. 83

Nanda, A. 174

Narayan, A. 82

Narvaez, J.C.M. 128

Naumann, J. 133

Neacsu, M. 196

Neff, K.D. 24

Nematolahi, P. 66

Nigg, J.T. 64

Nikolova, V.L. 183

Nordby, E.S. 22

Nwaordu, G. 262

Ocklenburg, S. 79

Ohishi, M. 133

Ojima, S. 133

Ostinelli, E.G. 104

Ottaviani, C. 120

Pal, M.M. 94

Parisi, A. 99

Parizadeh, M. 171

Park, B. 162

Parker, A. 183

Paz, O. 25

Pazoki, B. 264

Pehlivanidis, A. 35

Perna, G. 133

Péron, J. 120

Pferschy-Wenzig, E.M. 199

Pickering, G. 108

Pierce, J.E. 120

Plaza-Diaz, J. 153

Porges, S.W. 123, 270

Porras-García, E. 174

Prasad, K.N. 153

Proaño, S.B. 192

Proença, J.T. 163

Qi, X. 191

Quinn, P. 36, 129

Rajendran, P.S. 120

Ralli, M. 71

Reynolds, S. 64

Richard, D.M. 106

Richarte, V. 149

Rinaldi de Alvarenga, J.F. 198

Rinninella, E. 148

Roberts, B. 193

Roberts, W. 128

Robertson-Dixon, I. 104

Rocha, H.R. 198

Rogers, G.B. 183

Rolls, E.T. 53, 62

Ross, F.C. 156

Runyon, K. 107

Rusch, J.A. 192

Russell, A.E. 35

Russell, G. 120

Ryding, F.C. 97

Sadat Rafiei, S.K. 264

Safadi, J.M. 184

Sagi, Y. 47

Sam, C. 107

Sarkar, A. 192

Sasaki, A. 199

Sasso, J.M. 198

Sattayakhom, A. 133

Satti, S. 265

Scazzocchio, B. 196

Schilling, T. 84

Schlosser, M. 131

Schmitgen, M.M. 98

Schneider, E. 178

Schnorr, I. 183

Schuman-Olivier, Z. 132

Sedgwick, J.A. 22

Seethaler, B. 185

Seither-Preisler, A. 71

Serrallach, B.L. 71

Seyedi-Sahebari, S. 264

Shahar, N. 100

Sharkey, K.A. 117

Sharma, N.P. 125

Sherzai, D. 80

Shi, Y. 35

Shin, D.M. 188

Shin, N.R. 164

Shirvani-Rad, S. 171

Shou, S. 37

Sigrist, C. 125

Sikorska-Zimny, K. 156

Singh, H. 181

Singh, P. 126

Skirrow, C. 35

Skorka-Brown, J. 256

Snitselaar, M.A. 101

Soman, S.M. 79

Sonnenburg, E.D. 171, 181

Sonnenburg, J.L. 171, 181

Stenfors, C.U.D. 99

Stevens, A.A. 80

Stevens, J.R. 174

Strayer, D.L. 95

Streeter, C.C. 108

Stuhec, M. 105

Su, K.P. 185

Sudimac, S. 95

Sukmajaya, A.C. 149

Suzuki, W.A. 96

Suzuki, Y. 55

Tadi, P. 82, 117, 119

Tan, C.Y. 275

Tanaka, S.C. 55

Tang, Y.Y. 95

Taren, A.A. 132

Tegelbeckers, J. 53

Thau, L. 116

Thompson, C.C. 150

Thorell, L.B. 37

Tindle, J. 117

Toader, C. 70

Tooley, K.L. 188

Toribio-Mateas, M. 171

Trivedi, G. 134

Tsigos, C. 103

Tsimpolis, A. 94
van Andel, E. 102

Van der Meer, A.L.H. 51

Van der Weel, F.R.R. 51

Vanderhasselt, M.A. 120

Verlaet, A. 265

Verma, A. 195

Vijay, A. 152, 184

Vita, A.A. 199

Volkow, N.D. 92

Walker, P. 123

Wang, H. 175

Wang, N. 171

Warren, A. 191

Waterhouse, B.D. 101

Watson, A.W. 175

Watts, A. 29

Waxenbaum, J.A. 120

White, B. 97

Whitman, W. 27

Wietecha, L.A. 105

Wilmanski, T. 150

Winter, S.E. 164

Wojtara, M. 96

Wolf, R.C. 66

Woolf, V. 197

World Health Organization 19, 34

Wu, J. 91

Wu, W. 179

Xing, B. 101

Ye, Z. 179

Yoshimasu, K. 35

Young, L.J. 271

Yu, J. 259

Yue, W.L. 132

Yunes, R.A. 188

Yýlmaz, C. 178

Zaatar, M.T. 66

Zaccaro, A. 83, 259

Zhan, L. 72

Zhang, N. 37, 96

Zhang, Y. 273

Zhang, Z. 199

Zhou, P. 264

Zhou, Y. 94

Zhu, Y. 52

Zup, S.L. 119

Join our mailing list

We pride ourselves on sending useful and
relevant information to the members of our
mailing list. You can unsubscribe at any time.

www.jkp.com/mailing