When plans change suddenly, it can throw you more than it seems to throw other people. That is how ADHD brains work, not a flaw. Three things that soften it:
1. Name what just changed
Out loud or on paper. Putting it into words helps your brain catch up and settle.
2. Give yourself a moment before responding
Even a minute lets the first jolt pass, so you can think rather than react.
3. Keep one or two anchors fixed
When a lot is shifting, a steady morning routine or a regular walk gives you something solid to hold onto.
Pick one and keep it handy for the next time the day turns.
This is the sort of thing we work on together in coaching, at your pace, on Zoom. If you would like to explore it, the first step is a discovery session.
About Linda Fox
Linda Fox is an ICF-ACC credentialled Adult ADHD Life & Business Coach (CALC), coaching since 2000, with lived experience of ADHD herself. She works with entrepreneurs, legal and medical professionals, and others navigating demanding careers, helping them build practical strategies that fit how their brain actually works rather than fighting against it. UK-based, supporting clients with ADHD and AuDHD worldwide on Zoom.
