Judy Moloney - Psychotherapist

30/03/2026

If you have ADHD and struggle to switch between tasks, you’re not imagining it… and there’s a neurological reason why!

ADHD affects executive function - including something called cognitive shifting, which is the brain’s ability to move from one task to another.

Every switch requires your brain to disengage, reset, and re-engage.
That takes energy, and for ADHD brains, it often takes more.

That’s why interruptions can feel so frustrating, and why moving between tasks isn’t as simple as it sounds.

Try this:
✔️ finish a small chunk before switching
✔️ give yourself a short reset between tasks

It’s not about trying harder - it’s about working with your brain.

30/03/2026

19/03/2026

A lot of adults with ADHD aren’t lazy - they’re burnt out!
What people don’t see is the constant mental effort behind the scenes…
Trying to stay organised, focused, regulated, and “on top of things” in a world that isn’t designed for how your brain works.
ADHD affects executive function, attention, and dopamine - which means everyday tasks can take far more energy than people realise.
And when you add masking on top of that… it’s exhausting.
If you’re feeling burnt out, it’s not a failure - it’s a sign your brain has been working overtime.
Start by reducing the load:
simplify tasks, take short breaks, and support your brain instead of fighting it.

14/03/2026

With ADHD, motivation isn’t about laziness or discipline.
It’s about dopamine.
Our brains don’t produce or regulate dopamine in the same way, which means motivation usually shows up when something is:
• interesting
• urgent
• new
• emotionally engaging
That’s why boring tasks can feel impossible… and why we can suddenly focus for hours when something grabs our attention.
It’s not a character flaw.
It’s how the ADHD brain works.
Follow for practical ADHD insights from an experienced psychotherapist living with ADHD.

11/03/2026

Small tasks can feel huge when you have ADHD.
It’s not laziness and it’s not a lack of motivation - it’s how the ADHD brain processes planning, sequencing and task initiation.
Sometimes the hardest part isn’t doing the task… it’s starting it.
If this is your brain too, you’re not alone.

09/03/2026

ADHD time blindness explained (simply):

My brain can feel like it has two time zones: NOW and NOT NOW.
If it’s urgent, interesting, or right in front of me - it’s NOW.
If it’s “later”… it can feel vague or unreal, so 10 minutes turns into 45.

The fix isn’t “try harder” — it’s make time visible:
⏱️ set a timer + choose a start time (not just a deadline).

Save this if time slips away on you.

08/03/2026

Your nervous system isn’t just in your brain - it lives in your whole body.
If you have ADHD or are neurodivergent, forcing yourself to sit still and “mask” your need to move can actually increase stress and overwhelm.
Movement isn’t a distraction.
It’s regulation.
A walk, stretching, pacing, shaking it out, hitting a boxing bag - these are ways of helping your nervous system reset so your brain can focus again.
Work with your nervous system, not against it.

06/03/2026

That “ok” text can feel tiny to someone else… and huge to a nervous system already on alert.
If you live with RSD, you might instantly assume you’re in trouble, rejected, or that someone is annoyed with you. That spiral can feel so real in your body.
Try this reset: hand on chest, breathe in for 4, out for 6, repeat 3 times.

03/03/2026

Life is short - so keep it real. Stay honest, be kind, be true, and treat the people you love well. And most importantly: don’t let other people’s opinions or judgements make you feel any less than you are... anyway, most people are too busy thinking about themselves to be thinking about you, so you might aswell live your life on your terms 💛

03/03/2026

ADHD isn’t just in your head - it’s in your body, and your whole nervous system.
When I struggle to concentrate, I move my body so the energy has somewhere to go.
For me, boxing = regulation, clarity, and a reset. 🥊 What's your go-to?

Follow for more ADHD-friendly nervous system tools.

27/02/2026

Washing up = ADHD regulation for me.
When my brain’s noisy or I’m overstimulated, I come to the sink - warm water, steady pressure, the same simple steps. It calms my nervous system.
It’s not procrastination - it’s a reset so I can think again.
If you do this too, follow for more ADHD-friendly tips. 💛

27/02/2026

Here's a simple tip to help with sensory overload for your ADHD/Autistic brain!
Follow for more 💡