Liz Melling Holistic ADHD Coaching and Support

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Liz Melling Holistic ADHD Coaching and Support Helping women with ADHD reduce overwhelm, build self-trust and reconnect with themselves.

21/10/2026

I love sharing simple tools and approaches that can help busy ADHD brains.

Mid-Week Mini Resets are small pauses you can dip into to slow things down and refocus when your mind feels busy.
Try them out and let me know what you think!

This week’s reset: Micro Collage

Tear three scraps of paper, magazine bits, or sticky notes and arrange them in any way that feels good. Stick them down or just play with the layout.

Why it helps: Tactile, visual play helps ADHD brains regulate through movement and sensory engagement. It’s creative grounding in miniature form.

Not every reset I share will be right for you - and that’s okay.
Think of these as ideas to try out, tweak, or leave behind, depending on what actually helps you.

This is just one of the many practical reset ideas I share in The ADHD Pocket Reset.

The book is designed to support ADHD brains in real life - with gentle, doable tools you can dip into when things feel overwhelming, restless, or hard to settle. It’s not about doing everything or doing it “properly”, but about building a personalised toolkit of resets that work for you.

If you’d like more ideas like this, click the link in my bio, or the ‘Learn more’ button (Facebook).

It’s ADHD Awareness Month, and I wanted to share a little about how I used to view myself before I understood my ADHD.I ...
19/10/2026

It’s ADHD Awareness Month, and I wanted to share a little about how I used to view myself before I understood my ADHD.

I had explanations for a lot of the things I found difficult. They just weren’t particularly kind ones.

The five things in this carousel were some of the things I judged myself for most.

Understanding my ADHD hasn’t suddenly made those things disappear. There are still days when I struggle to get started, feel overwhelmed by my emotions, or wonder how I can find something easy one day and ridiculously difficult the next.

But I understand those experiences differently now.

I’m much more likely to get curious about what’s going on rather than immediately deciding that the problem is me.

And for me, that’s one of the reasons ADHD awareness matters. Understanding what ADHD can actually look like hasn’t just given me more information about ADHD. It’s changed some of the ways I understand myself.

What’s something you used to judge yourself for that you understand differently since learning about your ADHD? Let me know in the comments xx

ADHD is often still associated mainly with children, but ADHD affects adults too. It isn’t something that simply disappe...
17/10/2026

ADHD is often still associated mainly with children, but ADHD affects adults too. It isn’t something that simply disappears when we reach adulthood.

How ADHD affects us can change over time, and the things we struggle with as adults might look very different from the stereotypical image many people have of an ADHD child. We may also have developed ways of managing certain things over the years, or become very good at hiding just how much effort some things take.

But managing something doesn’t necessarily mean it’s easy, and finding ways to cope with the things we find difficult doesn’t mean our ADHD has gone away.

Adults with ADHD can still need strategies, adjustments, understanding and support. What that support looks like will be different for different people, and it may change at different stages of our lives.

That’s why I think it’s important that when we talk about ADHD awareness, we talk about adult ADHD too. ADHD doesn’t suddenly stop mattering because somebody has grown up.

If you’re an adult with ADHD and you’re wondering whether some extra support might help, I offer 1:1 ADHD coaching.

Comment SUPPORT below or send me a DM, and I’ll send you the link to book a free, no-obligation chat.

We can talk about what you’re finding difficult, what you’d like support with, and whether working together might be a good fit.

Usually when you’re delivering a session, people yawning isn’t exactly the reaction you’re hoping for. This time, it was...
16/10/2026

Usually when you’re delivering a session, people yawning isn’t exactly the reaction you’re hoping for.

This time, it was actually a good thing!

I was delivering a guest session recently, and towards the end, I took everyone through a couple of simple creative activities designed to help them slow down and relax, and people started yawning.

Not exactly the feedback you’d normally want when you’re the person running the session. But in this context, I was quite pleased about it. Because that was the whole point of what we were doing. Taking a few minutes away from all the thinking and doing we do in a day, and using something simple and creative to slow things down.

It’s one of the reasons I love these kinds of creative resets. They don’t need to be complicated, take loads of time, or involve being “good at art”.
Sometimes a few minutes is enough.

If you're interested in having a go for yourself and would like a copy of my FREE Creative Resets Guide, just comment or DM me the word RESET, and I'll send you the link xx

14/10/2026

I love sharing simple tools and approaches that can help busy ADHD brains.

Mid-Week Mini Resets are small pauses you can dip into to slow things down and refocus when your mind feels busy.
Try them out and let me know what you think!

This week’s reset: 30-Second Tidying
Pick one small area (your desk corner, a drawer, or your bedside table) and tidy it for 30 seconds.

Why it helps: Quick actions can build momentum for ADHD brains. Tidying a small space provides instant visual reward and a mini sense of accomplishment.

Not every reset I share will be right for you - and that’s okay.
Think of these as ideas to try out, tweak, or leave behind, depending on what actually helps you.

This is just one of the many practical reset ideas I share in The ADHD Pocket Reset.

The book is designed to support ADHD brains in real life - with gentle, doable tools you can dip into when things feel overwhelming, restless, or hard to settle. It’s not about doing everything or doing it “properly”, but about building a personalised toolkit of resets that work for you.

If you’d like more ideas like this, click the link in my bio, or the ‘Learn more’ button (Facebook).

If we worked together, I wouldn’t give you my perfect ADHD routine.If we worked together, I wouldn’t give you my perfect...
12/10/2026

If we worked together, I wouldn’t give you my perfect ADHD routine.

If we worked together, I wouldn’t give you my perfect ADHD routine. In fact, I wouldn’t give you any perfect ADHD routine, because I don’t believe they exist.

One of the things I’ve learned through understanding my own ADHD, and through my work as a coach, is just how individual we are. The strategy that helps one person get started might make somebody else feel more overwhelmed. One person might love a detailed plan, while another needs something much more flexible. Even something that works brilliantly for you now might not work in six months’ time (yes, I know – it’s super frustrating sometimes!).

That’s why my approach to ADHD coaching isn’t about handing you a list of strategies and telling you which ones you should be using. I might suggest something that can be helpful for a particular ADHD challenge, share an idea you might not have come across before, or talk about approaches that other people have found useful. But that doesn’t mean I expect them to work for you exactly as they are.

It’s about getting curious together.

What are you finding difficult?
What’s getting in the way?
What have you already tried?
Is there something we could try, adapt or approach differently?
What could make this feel easier or more manageable for your brain and your life?

For me, ADHD coaching is about helping you understand yourself better and finding ways of doing things that actually work for you, rather than trying to squeeze yourself into somebody else’s idea of what you should be doing.

If this sounds like the kind of support you’ve been looking for, I currently have space for new 1:1 ADHD coaching clients. Send me a DM if you’d like to have a chat about whether we might be a good fit.

𝐀𝐃𝐇𝐃 𝐌𝐘𝐓𝐇: People with ADHD Cannot Focus on AnythingThis is one of those myths that can make people question whether the...
10/10/2026

𝐀𝐃𝐇𝐃 𝐌𝐘𝐓𝐇:
People with ADHD Cannot Focus on Anything

This is one of those myths that can make people question whether their experience really “counts”. You might think, But I can spend hours doing something when I’m really interested in it. Surely I can’t have ADHD?

ADHD doesn’t mean you can’t focus. Your ability to focus can vary enormously depending on what you’re doing. Something that feels boring, repetitive or unrewarding might be incredibly difficult to stay with, while something that really interests you can hold your attention for hours.

You might become so absorbed in what you’re doing that you lose track of time, forget what else you were meant to be doing, or suddenly realise that several hours have disappeared. And being able to focus intensely on some things doesn’t cancel out the times when getting your brain to focus feels almost impossible.

This is one of the reasons the words “attention deficit” don’t always seem to capture the experience particularly well. ADHD is more complicated than simply having too little attention.

For me, better ADHD awareness means moving beyond the idea that ADHD looks like someone who just “can’t concentrate”.

Does your ability to focus change depending on what you’re doing?

When did you last take 45 minutes out of your day without using it to catch up on something? Not to answer emails, sort ...
09/10/2026

When did you last take 45 minutes out of your day without using it to catch up on something?

Not to answer emails, sort something out, or get ahead of tomorrow... just to pause.

It can be surprisingly difficult to give ourselves permission to do that, especially when there’s always something else we could be doing.

That’s one of the reasons I created Creative Pause.

It’s 45 minutes of gentle, guided creative activities designed to give you a bit of space away from the endless list of things that need doing.

You don’t need to be artistic. There’s nothing to get right, and you don’t need to produce anything worth keeping.

Sometimes we chat. Sometimes we get absorbed in what we’re making. Sometimes people surprise themselves with what comes out on the page.

The next Creative Pause is Tuesday 13 October, 12.30–1.15pm.

If your brain has been particularly busy lately, perhaps this is your reminder that you’re allowed to put everything else down for 45 minutes.

Want to join us?

You’ll find the link in my bio, or via the ‘Learn more’ button (Facebook).

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Monday 10am - 6pm
Tuesday 10pm - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm
Friday 10am - 6pm

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