Why ADHD Mums Don’t Need More Motivation—They Need Regulation

Finding your flow: Your Questions, Answered

ADHD Awareness & Self-Understanding

Busy Brained or ADHD Diagnosed - You are welcome here.

1. How do I know if I have ADHD as a mum?

If you often feel overwhelmed, forgetful, overly sensitive, or like there’s a million flashing buttons in your brain all screaming “urgent!” and it seems like no one else is struggling this hard (but you can't work out why)… you might be living with undiagnosed ADHD.

In women, ADHD often shows up as emotional intensity, disorganisation, burnout, or feeling like you're constantly falling short.

Diagnosis or not, you are absolutely welcome here.

2. What is masking and how do I know if I’m doing it?

Masking is when you hide, perform, or over-function to appear more “together” than you actually feel. I often think of it as “fake it ‘til you make it” - except it happens all the time. You might smile through sensory overload, people-please to keep the peace, or push through exhaustion just to seem “fine.” It’s incredibly common for ADHD mums like us, and it’s completely exhausting. If you feel drained just from getting through the day, masking could be the reason.

3. Why do I feel so much shame, guilt, or like I’m ‘too much’?

This might be Rejection Sensitive Dysphoria (RSD), which is an intense emotional reaction to perceived failure, criticism, or rejection.

Many ADHD mums carry shame from years of trying to meet impossible expectations, often without support, understanding, or the right tools - and feeling like they’re getting everything wrong along the way. The baggage can feel heavy. Like it’ll never be safe to set it down. But you’re not too much. Or too messy. Or too loud. You’ve just been trying to survive without the right support. You're safe to exhale here.

Yoga & Nervous System Support

Yoga instantly helps calm your nervous system in just a few minutes.

4. How can yoga help with ADHD?

Yoga supports your nervous system, or your internal weather system, if you like - and helps you reconnect with yourself. It calms the chaos inside, regulates your energy, and brings you back into your body in a way that feels grounding and gentle. The right kind of yoga (simple, ADHD-friendly, no pressure) can become an anchor in the storm.

It’s not about being still.

It’s about feeling safe, supported, and regulated -from the inside out.

5. What if I can’t sit still - is meditation even possible for me?

Yes! Absolutely. Meditation doesn’t have to mean silence or stillness (phew, am I right?). It can look like walking, humming, swaying, or simply focusing on your breath for 30 seconds. I even consider swimming a form of meditation as I concentrate on my breath and movement. ADHD-friendly meditation meets you where you are - not the other way around.

Movement is mindfulness.
Exercise can be meditation.
You do you - just stay curious and be gentle with yourself.

It took me a while to get this, too... but I promise, it works.

6. I’m overstimulated all the time - how do I even start a yoga practice?

Start small. 1–2 minutes of deep breathing, standing stretches, or lying on the floor with your hand on your heart. No fancy routines. No pressure. Just a pause — with your body, your breath, and kindness. I’ll show you how.

Life & Practicalities for ADHD Mums

Even if the children are around - you can get started with yoga at home.

7. What do I need to get started with yoga at home?

All you need is you. A mat is helpful, but not essential. You can use a towel, cushions, or even take yourself outside and do yoga standing in the middle of the garden, if you like. I’ll guide you through ways to make it easy, cozy, and doable - even in the middle of a busy day.

8. How can I find time for yoga when my kids never leave me alone?

Let go of the idea that it has to be perfect. A 3-minute stretch while the children play counts. A breathing exercise with your child on your lap counts. Yoga can happen in chaos - not in spite of it. I’ll help you build it into your real life, not around it.

9. Can I really fit yoga into my day - even if I’m exhausted or running on coffee fumes?

Yes! Because yoga for ADHD mums doesn’t have to be a workout. It can be restorative, restful, even horizontal. This is about nervous system nourishment, not discipline. Some days, lying down and breathing is enough. And I’ll remind you that you are more than enough, too.

Deeper Neurodivergent Insights

10. What is Pathological Demand Avoidance (PDA) and how does it show up in adults?

PDA is a nervous system response where even small demands can feel threatening - it's like your body says “no” before your brain has time to reason. In adults, it might look like procrastination, resistance, or even panic when you “have to” do something - even if it’s something you want to do! You’re not lazy. You’re not flaky. Your body is trying to protect you. It can feel frustrating, but once you recognise what’s happening, you can begin to work with it instead of fighting yourself.

11. What is the nervous system (in simple terms)?

Your nervous system is like your body’s communication and control centre. It’s what tells you when to rest, when to run, when you're safe - or when you’re totally overwhelmed. Think of it as your driving force, constantly scanning your world to decide:
“Am I okay? Or do I need to protect myself?” When you support your nervous system, you feel calmer, more focused, and better able to respond, rather than just react. Yoga, breath, and mindful movement help you reset that system gently, from the inside out.

12. What is sensory overload — and why does everything feel “too much” sometimes?

When you live with ADHD, your brain can struggle to filter out input. That means noise, touch, movement or even your own thoughts - can all come in at once, and everything feels just as loud and important as everything else. Your nervous system gets overwhelmed, like it’s being shouted at from every direction. You know that feeling, right?

This is called sensory overload and you’re not imagining it. It’s not about “not coping.” It’s your body trying to protect you from too much, too fast. Yoga and grounding practices help turn down the mental noise so you can feel calmer, clearer, and more in control - like you're no longer spinning in a million directions. They give your nervous system a moment to rest, and help you reconnect with what you need, right now.

13. What’s the difference between self-regulation and motivation?

For ADHD brains, motivation is unreliable. You won’t always “feel like” doing the thing you're trying to do - especially when your nervous system is dysregulated. Self-regulation, on the other hand, helps you get grounded enough to start. That’s why we focus on tools that support your body and emotions first, so motivation has a chance to show up later.

14. Is this ADHD, autism, something else, or both? I’m not sure where I fit.

You don’t need a neat label to deserve support. In fact, ADHD and autism can often overlap, especially in women, and many traits blur together. Whether you’re diagnosed, self-identifying, or just exploring, you are valid. If the tools here help, you belong here.