Thoroughly ADHD

Alex Delmar Coaching
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I'm Alex Delmar, a certified ADHD coach and person with ADHD. I'm here to share what I've learned so other people with ADHD can enjoy better lives!

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    ADHD-Smart Strategies For Food, Drink, And Fun

    Send us a text Here are some ADHD-smart strategies to enjoy parties without the food and drink hangover. Simple guidelines, seating choices, and exit cues help you feel good during the event and the next day. • why parties and holidays increase impulsive eating and drinking  • how poor interoception and dopamine drive overindulgence  • pre-event routines that lower risk  • buffet scanning and one-plate strategy  • seating away from food and staying engaged  • no-seconds rule for buffets and dinners  • starting with a non-alcoholic drink  • mood check-ins to prevent emotional eating and drinking • setting time or cue-based exits  • planning with compassion for future you If you have any questions about this topic or you want to develop an individualized plan for yourself, I'm here for you

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    How To Navigate Family Gatherings When You Have ADHD

    Send us a text Here's a practical plan to make holiday gatherings calmer and kinder for ADHD brains. We can't control our relatives, but we can control our expectations, our choices, and our escapes.  • reframing holidays with self-acceptance • planning for positives and known triggers • early warning signs and emotional check-ins • discreet breaks to reduce overload • food boundaries and bringing safe options • limiting or skipping alcohol to stay regulated • focusing on what we can control

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    Choose Meaning Over Mayhem: Enjoy the Holidays with ADHD

    Send us a text Holidays can overwhelm ADHD brains; here is a practical framework to plan earlier, simplify tasks, and protect energy instead of chasing perfection. Alex describes concrete steps to pick core traditions, delegate with confidence, and keep routines steady so joy comes through. • drivers of holiday overwhelm for ADHD • plan early  • write and keep a usable plan • protect routines and add flex time • choose core people, traditions, and activities • say no to low-value events • delegate, simplify, and use shortcuts • share the workload at home • shift perspective when plans go wrong • manage ADHD symptoms with sleep, food, movement, and mindfulness  • key takeaways and next steps in the series If you found this useful, come back next Tuesday for tips about making the most of those holiday get togethers!

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    Late, Lost, And Overwhelmed At Work

    Send us a text We lay out how ADHD shows up at work—mismanagement of our time, poor working memory, disappointing performance, irritability, impulsivity—and how falling behind often feels like a personal failing.  Once you identify which behaviors are ADHD-related, you know what you can change and figure out how to approach it. • time blindness, time optimism, and missed deadlines • meeting pitfalls and memory overload • slow writing, perfectionism and bottlenecks • environmental barriers    secrecy, shame, and burnout • irritability, impulsivity and reputation risks • reframing strengths to land as value • next steps and where to learn more Have I missed something that is keeping you from doing your best at work?

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    How ADHD Shapes Friendships

    Send us a text You know you have ADHD, but do you know how it shows up in your social life? Your attempts to make and keep friends are affected by ADHD behaviors that once recognized, might be swapped out for actions that help instead of hinder.  Do you recognize yourself as exhibiting any of the common ADHD traits mentioned in this episode, including: • forgetting dates, showing up late, not responding • poor conversation etiquette: tangents, interruptions, and one-upmanship • ruining game night • gift stress, overthinking, and last-minute scrambles • emotional dysregulation • strengths such as loyalty, openness, and fun Leave a comment if I missed the ADHD trait that gives you the most trouble or the most help when it comes to making and keeping friends If you heard something relatable here, please like, follow, subscribe, and come back next Tuesday for more Thoroughly ADHD

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    Masking, Manners, And Being Yourself

    Send us a text We weigh the tension between masking and authenticity for ADHD brains and share a practical way to read rooms, set limits, and stay true to our values. The goal is not perfection but skill: calibrate behavior to context without erasing yourself. • when moderation serves care rather than fakery • how context changes expectations and effort • using pause, scan, ask to read a room • setting goals and choosing traits to amplify • planning breaks to self-regulate and exit well • observing norms before engaging in new spaces • running small experiments and reading feedback • debriefing to refine behaviors and protect values • knowing when environments don’t deserve you • staying open to find people who love your spark If this topic speaks to you, follow the show, share it with a friend who needs the reminder, and leave a quick review to help others find these tools. Your story could be the one that helps someone else feel less alone.

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    Morning momentum for ADHD

    Send us a text Mornings don't have to be a willpower contest. Coach Alex Delmar shares a practical, ADHD-friendly plan to make mornings easier by doing the work at night, priming the brain in bed, and stacking cues that make getting up feel doable. Light, scent, water, music, and tiny rewards replace willpower with a plan you can repeat. • defining morning by your wake target • evening prep to cut decisions and reduce overwhelm • coffee scent and breakfast anticipation as cues • phone out of reach to prevent time loss • alarms and light to start the wake cycle • bedside water, meds, and a visible agenda • in-bed activation with breath, stretches, and movement • schedule check to trigger urgency without panic • playlist, cold shower, and invigorating scents • sunlight, movement, and social contact to lock in alertness • rewards that only unlock after following the plan • self-compassion and seeking coaching or peer support  If you found this helpful, subscribe, share it with someone who struggles to wake up, and leave a quick review—what’s one cue you’ll try tomorrow?

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    ADHD Makes Getting Out of Bed Hard; Here's How to Fix It

    Send us a text Your alarm goes off, your eyes open, and yet… you don’t move. That sticky space between awake and up isn’t laziness—it’s an ADHD friction zone shaped by dopamine dips, time blindness, and decision overload.  I walk through the long‑term, “set it and mostly forget it” moves that make mornings more reliable:  cutting the phone trap—charging outside the bedroom and scheduling blocks—then replace screen‑based alarms with physical clocks to keep attention on what matters.  designing a realistic, timed morning routine anchored with visual prompts and a few small delights that make your brain want to participate. creating playlists that inspire movement.leveraging tech like sunrise alarm clocks and programmable thermometers to make your environment conducive to getting up. setting up external accountability—coffee meetups, dog‑walking, carpools—because the ADHD brain moves faster when someone else is counting on us. Sleep quality still sets the stage, so I point you to deep dives on getting to bed on time and waking up more consistently. Even with solid sleep, the ADHD hurdles remain, which is why environmental design, simple choreography, and tech‑assisted cues matter. Consider this an infrastructure approach: fewer choices, clearer signals, and repeated rhythms that carry you from eyes‑open to out‑the‑door with less effort and fewer stalls. Next week, we’ll tackle night‑before prep and first‑wake strategies you can use without even leaving bed. If these tools help, subscribe, share with a friend who battles the snooze spiral, and leave a quick review so more ADHD folks can find practical morning fixes.

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I'm Alex Delmar, a certified ADHD coach and person with ADHD. I'm here to share what I've learned so other people with ADHD can enjoy better lives!

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    Alex Delmar Coaching
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    © 2025 Thoroughly ADHD
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