Bills? What Bills?

I don’t even try to “stay on top of” finances anymore. I just:
● Use autopay for everything
● Auto-transfer money between accounts
● Avoid late fees and surprise overdrafts
● Free up brain space for better things (like snacks or naps)

I Love Plants, But I Will Forget to Water Them

So my office is full of self-watering plant pots.
They drink when they’re thirsty. I just… exist near them.
Still feels cozy and green
No more droopy guilt-plants
I get to feel like a plant parent without actually parenting

My House Kinda Runs Itself

I’ve ADHD-proofed my environment. That means:

● Lights turn on/off by themselves
● A/C knows when to cool things down
● My outdoor watering system skips watering if it rains
● TV + Laptop shut off after I forget about them
● Fridge yells at me when I leave it open (thank you, fridge)
● Microwave beeps… and keeps beeping until I actually grab my food

It’s like I live with tiny, helpful robots.

Sleep = Outsourced

My iPhone handles my bedtime:
● Weekday alarm?
● Weekend alarm?
● Bedtime reminder every night?
● Me remembering to set any of that? (and that’s okay)

I Lose Everything. Constantly.

So I stuck trackers on:
● My phone
● My wallet
● My keys
● …even the cat (don’t judge)

No more 20-minute panic hunts before appointments.

Why It Works

Automation isn’t about being “extra.” It’s about survival.
For ADHD brains, it:
● Reduces decision fatigue
● Prevents “oh no I forgot AGAIN” shame spirals
● Saves mental energy
● Makes routines feel less like a chore and more like a background hum

Want to Try It? Start Small.

You don’t need a techy smart home. Just pick one thing:
● Autopay one bill
● Grab a self-watering plant pot
● Set one repeating alarm
● Stick a tracker on your most lost item

That’s it. Tiny changes = huge relief.

Bottom line:

Automation isn’t cheating or lazy.
It’s self-respect for your brain.
Let your systems do the remembering, so you don’t have to.
Because ADHD brains deserve ease, too.

Annabelle Denmark (she/they), MA, LPC is a therapist based in Lakewood, CO, They specialize in trauma informed (Parts work, TIST, EMDR and Sensorimotor Psychotherapy) individual therapy for neurodivergent adults. They are currently doing research on ADHD in women with perimenopause.
You can find them at https://www.renegadecounseling.com

Getting Sick Hits Differently

Existing research supports the notion that HSPs may experience both intensified physical symptoms and emotional distress during illness, though more targeted studies are needed to comprehensively understand these interactions. In my practice and day to day life I have noticed the impact on getting sick and the increase of either anxiety or depression in my HSP clients.

Medications Pack a Punch

Ever felt like a small dose of medication hits you way harder than it should? You’re not alone. Dr. Aron explains that HSPs often react more intensely to medications, experiencing stronger side effects from stimulants, sedatives, and even basic over-the-counter drugs. Antidepressants, for example, can feel too intense at standard doses. This means HSPs should work closely with their healthcare providers to adjust dosages and find the right balance for their sensitive system.

Skin Care and Chemical Sensitivities

HSPs often struggle with skin care products and environmental chemicals. Robin Shapiro highlights Multiple Chemical Sensitivities (MCS) as a common issue among sensitive individuals. Harsh fragrances, preservatives, and synthetic additives in skincare or household products can cause rashes, headaches, or general discomfort. Many HSPs find that switching to fragrance-free, natural, and hypoallergenic products helps avoid these reactions.

Rejection Sensitivity and the Need for Calm

HSPs also tend to experience heightened rejection sensitivity, meaning criticism, social exclusion, or even perceived disapproval can feel crushing. Their highly sensitive polyvagal system—a key part of emotional regulation—makes them more reactive to conflict and stress. This is why calm, supportive environments are essential for emotional well-being. Both Aron and Shapiro emphasize the need for self-care and self-compassion. Therapy that validates and accommodates high sensitivity (rather than treating it as a problem) can be life-changing. Grounding techniques like mindfulness, deep breathing, and polyvagal exercises can also help regulate emotions and reduce overstimulation.

Thriving as an HSP

Living as an HSP isn’t about toughening up—it’s about understanding and honoring your unique needs. Being mindful of medication responses, choosing gentle personal care products, and creating a soothing, low-stimulation environment can help HSPs feel balanced. As Dr. Aron says, “Being highly sensitive does not at all rule out being, in your own way, a tenacious survivor.” And as Robin Shapiro reminds us, “You do not have to continue to experience yourself as less than, regardless of where those messages come from.”

Further Reading:

● The Highly Sensitive Person by Dr. Elaine Aron
● Doing Psychotherapy: A Trauma and Attachment-Informed Approach by Robin Shapiro
● https://doi.org/10.1016/j.paid.2005.11.021.

About the Author: Annabelle Denmark (she/they), MA, LPC is a therapist based in Lakewood, CO, They specialize in trauma informed (Parts work, EMDR and Sensorimotor Psychotherapy) individual therapy for neurodivergent adults You can find them at https://www.renegadecounseling.com

I was born and raised in France, where fresh, crusty bread is a daily staple. There’s nothing quite like the smell of a well-baked loaf, with its crispy golden crust and airy crumb. After years of struggling to find good bread where I live, I decided to take matters into my own hands.

Naturally, this led to an ADHD-fueled hyperfocus on sourdough baking. For the past two months, I’ve been in an “all or nothing” deep dive—buying books (half-read), learning fancy baking terms, and accumulating new kitchen gadgets. I’ve watched endless videos, rapidly scrolling past the slow parts, soaking in just enough information to get started.

And, of course, my kitchen has turned into a gluten-covered disaster multiple times.

Here’s what I’ve learned from my chaotic but rewarding sourdough journey:

1. Time Is an Illusion

I used to think baking had to happen at a specific time—like, start at 6 AM for the perfect loaf. Nope. Now, I begin whenever my brain allows me to. Sometimes that’s 2 PM. Sometimes later. And that’s okay. Start your starter in the morning for baking in the afternoon, or the night before for mixing the next morning.

2. Low-Maintenance Starter Strategy

I’m not great at maintaining routines, so my sourdough starter lives in the fridge until I need it. When I’m ready to bake, I take out 40g of starter, feed it 80g flour and 80g water, and use all but 40g—then back to the fridge it goes. No daily feeding required.

3. Impatience Calls for a Warming Mat

ADHD and waiting? Not a great combo. I use a warming mat to speed up fermentation because I tend to forget about my dough otherwise. (And when I forget, things get… weird.)

4. Hyperfocus Is a Superpower (Until It’s Not)

I’ve realized that I won’t stay obsessed with sourdough forever. ADHD interests fade, and that’s okay. I use my hyperfocus phase to build a solid foundation—learning by doing, tweaking recipes, and getting a feel for the process. That way, when my interest inevitably shifts, I’ll still know how to bake without overthinking it.

5. Trust Your ADHDer Intuition

Strict timelines don’t always work for me, so I’ve learned to bake by feeling instead. I pay attention to how the dough looks, feels, and smells rather than relying on exact timers. ADHD intuition is a gift—use it! Over time, you’ll start to sense when the dough is ready to move on to the next step.

ADHD-Friendly Sourdough Recipe

The easiest recipe I’ve found (and tweaked) is from The Perfect Loaf. Here’s how I make it work for my ADHD brain:

• I skip the levain step. Straight to mixing what I created with my starter. I only use levain if the recipe is NOT sourdough bread.
• I don’t follow strict timelines—I shorten the bulk ferment by 30 minutes since I keep things warm.
• I speed up the preshape step—waiting only 15 minutes because the dry Colorado air messes with my dough.
• I adjust the fridge time as needed—sometimes longer, sometimes shorter, depending on my mood and schedule.

You can find the original recipe here: Simple Weekday Sourdough Bread – The Perfect Loaf

Sourdough baking as an ADHDer is messy, experimental, and unpredictable—but also incredibly satisfying. If you’ve been thinking about trying it, just start. Make the process work for your brain, trust your intuition, and most importantly—enjoy the bread!

Annabelle Denmark (she/they),  LPC is a therapist based in Lakewood, CO, They specialize in individual therapy for neurodivergent adults. Annabelle utilizes IFS, EMDR and sensorimotor psychotherapy to support people on their healing journey.  You can find them at www.renegadecounseling.com

The holidays are a time for giving, receiving, and creating moments of joy—and what better way to do that than with gifts that truly meet the needs of your loved ones? If you or someone you care about is an adult with ADHD, autism, or Ehlers-Danlos Syndrome (EDS), this list is filled with thoughtful, sensory-friendly, and practical ideas. Whether you’re shopping for someone special or treating yourself, these gifts bring a little extra comfort and care to everyday life.

1. Weighted Teddy Bear: A Hug You Can Keep Forever

Bumpas plushies are more than just adorable—they’re designed to give you a full-body hug, thanks to their weighted arms and soothing textures. Perfect for grounding during stressful moments or just curling up with after a long day. Think of them as your new best friend, minus the small talk.
Shop Bumpas

There’s something magical about a weighted plush like Benji Bear. With its gentle pressure, it’s like receiving a warm, grounding hug whenever you need one. Perfect for sensory regulation, calming anxiety, or simply curling up after a long day.
Shop Benji Bear

2. Handmade Sensory Plushies: Unique Comfort

Sometimes, a handmade gift feels extra special. These plushies from Etsy provide sensory soothing with a personal touch:
CuddleCalm: Weighted, soft, and perfect for grounding during overwhelming moments.
Plushie Dreadfuls: This shop offers plush companions like the Ehlers-Danlos Syndrome Hypermobility Rabbit, which celebrates and validates unique physical experiences.

3. Visual Timers: Gentle Reminders for Busy Minds

If managing time feels like an uphill climb, a Time Timer can make life so much easier. Its simple visual design helps you see time pass in a way that’s calming and motivating, whether you’re focusing on work or reminding yourself to take a well-deserved break.
Explore Time Timers

4. Fidget Tools: Small But Mighty Helpers

Fidget tools aren’t just fun—they’re a lifeline for managing focus, sensory needs, and stress. These options are designed for adults:
Gyroscope Spinner: Sleek and engaging, this spinner provides a calming outlet for restless energy.
Weighted Stress Ball: Perfect for squeezing away stress while offering a soothing, grounding sensation.

5. Calm Strips: Sensory Comfort on the Go

These discreet, textured stickers are wonderful for grounding during busy or overwhelming moments. Stick a Calm Strip on your phone, laptop, or desk for a touch of calm whenever you need it most.
Discover Calm Strips

6. Pillow Putty: A Squishy Sensory Delight

Soft, stretchy, and endlessly satisfying, Pillow Putty is the ultimate tool for fidgeting, relaxing, or simply keeping your hands busy while your brain works through ideas. It’s perfect for moments when you need to pause and reset.
Shop Pillow Putty

7. PlanetBox: For Meals Made Simple and Organized

The PlanetBox lunchbox makes mealtime feel effortless. Its organized compartments help reduce decision fatigue and bring a sense of structure to your day—ideal for adults juggling busy schedules or trying to make food prep a little less stressful.
View PlanetBox

8. Weighted Blankets: Your New Favorite Comfort

There’s nothing quite like the calming embrace of a weighted blanket. Designed to help regulate the nervous system and improve sleep, they’re a gift of comfort, relaxation, and a little extra peace at the end of the day.

The best gifts are those that show care and thoughtfulness—and every item on this list
does just that. Whether you’re giving to a loved one or yourself, these gifts are about
more than objects; they’re tools for comfort, connection, and support.

9. Weighted hoodies

See this blog here where I list a few options!
Best Weighted Hoodie on the Market

Wishing you a warm, sensory-friendly holiday season filled with peace and
joy. ��

Annabelle Denmark (she/they), MA, LPCC is a therapist based in Lakewood, CO, They specialize in individual therapy for neurodivergent adults. You can find them at www.renegadecounseling.com

This blog entry is based on patterns that I have noticed in the population I work with, readings, and my personal experience. The data is consequently not based on scientific research. Furthermore, every person will have a different experience, and there is no claim here on what is to be expected or not. Please note that this blog may help explain some behaviors, but to get proper support please reach out to your medical provider and therapist.

Neurodivergence—a term encompassing a variety of cognitive differences such as autism, ADHD, and dyslexia—often brings with it unique challenges in navigating a world designed for neurotypical individuals. One of the critical yet less frequently discussed challenges faced by neurodivergent individuals is the heightened vulnerability to addiction, particularly in the forms of food and substance dependence.

Addiction: a chronic condition characterized by the compulsive engagement in rewarding stimuli, despite adverse consequences. It involves a loss of control over the behavior, cravings, and a persistent desire or unsuccessful attempts to quit. Addiction can develop with substances like drugs or alcohol, as well as behaviors such as gambling or eating. It often disrupts daily life and can lead to physical, psychological, and social harm.

This blog delves into the factors that contribute to the correlation of neurodivergence and addiction, focusing on the roles of hyperfixation, comfort-seeking behaviors, and the pursuit of reliable coping mechanisms.

The Comfort of Routine and Reliable Coping Mechanisms

Neurodivergent individuals often thrive on routines and predictability, which can serve as a grounding force in an otherwise overwhelming world. However, when faced with stress, anxiety, or emotional dysregulation, these individuals may turn to familiar and reliable sources of comfort. Food and substances can become these sources, offering a temporary sense of stability and control.

For example, individuals with autism may engage in repetitive eating patterns, finding comfort in the consistency of specific foods. This behavior can escalate into food addiction, where the need for comfort becomes entangled with the need for routine. Similarly, those with ADHD might use substances as a means of self-medication, seeking to balance the neurochemical imbalances that lead to impulsivity, hyperactivity, or inattentiveness. Over time, the use of substances can transition from a coping mechanism to a dependency, as the individual becomes reliant on these substances to maintain a semblance of normalcy.

Hyperfixation: The Double-Edged Sword

Hyperfixation, a common trait among neurodivergent individuals, involves intense focus on specific interests or activities, sometimes to the exclusion of other aspects of life. While hyperfixation can be a source of strength—allowing individuals to develop deep expertise or immerse themselves in passions—it can also contribute to addiction.

When hyperfixation is directed toward food or substances, it can lead to a dangerous cycle of dependency. For instance, someone with ADHD might hyperfocus on the ritual of consuming a particular food or substance, finding it difficult to break free from the habit. The brain’s reward system, which is often more sensitive or differently wired in neurodivergent individuals, can reinforce these behaviors, making it harder to shift attention away from the object of fixation. As a result, what begins as a coping mechanism can quickly spiral into addiction.

The Role of Emotional Regulation

Emotional regulation is another significant factor in the correlation between neurodivergence and addiction. Neurodivergent individuals often experience heightened or dysregulated emotional states, which can make everyday stressors feel overwhelming. In the absence of effective emotional regulation strategies, food and substances can become quick fixes to manage these intense emotions.

For example, emotional eating is a common response to stress or anxiety, where food is used to soothe or numb negative feelings. This behavior is particularly prevalent among individuals with autism, who may struggle with alexithymia—the difficulty in identifying and describing emotions. Substance use, on the other hand, might be employed to dull emotional pain or to escape from the pressures of a world that feels alien or hostile.

Breaking the Cycle: Toward Healthier Coping Strategies

Understanding the correlation between neurodivergence and addiction is crucial in developing effective interventions and support systems. It’s important to recognize that the behaviors leading to addiction are often rooted in a genuine need for comfort, routine, and emotional regulation. By acknowledging these needs, caregivers, therapists, and individuals can work together to develop healthier coping strategies that do not rely on addictive substances or behaviors.

Therapeutic approaches that emphasize emotional awareness, mindfulness, and the cultivation of alternative routines can be particularly beneficial. For instance, IFS can help neurodivergent individuals identify parts that contribute to addictive behaviors. Additionally, building a supportive environment that respects neurodivergent needs—such as sensory-friendly spaces, predictable routines, and access to non-addictive sources of comfort—can help reduce the risk of addiction.

In conclusion, the link between neurodivergence and addiction is complex, rooted in the interplay of hyperfixation, comfort-seeking, and emotional regulation challenges. By fostering understanding and providing tailored support, we can help neurodivergent individuals find healthier ways to navigate the world and manage their unique needs.

About the Author: Annabelle Denmark (she/they), MA, LPCC is a therapist based in Lakewood, CO, They specialize in individual therapy for neurodivergent adults, working with complex PTSD, grief, anxiety and depression. You can find them at www.renegadecounseling.com

Recently, I’ve been exploring a fascinating topic during my therapy sessions: sensory sensitivity. It’s where individuals have a heightened awareness and responsiveness to sensory stimuli from their surroundings. Think of it like having the volume turned up on your senses. You can feel, hear, see, taste, and smell things more intensely than others.

I’ve always been aware of certain quirks in my sensory experiences, like how certain environments or noises make me uneasy, or how I’m drawn to tactile sensations like running my hands under flowing water or feeling different textures. But it wasn’t until I was diagnosed with ADHD and Autism that I started to piece together my sensory map and understand its significance in my life. Not only does it help in my everyday experiences, but it also reassures me that I am not just making things up and that the support I need is valid.

This journey of discovery has been eye-opening and why I choose the quote from Temple because of the subtle shift of understanding. The shift reveals more about how my sensory preferences and aversions shape my daily experiences and interactions with the world around me. It’s given me a clearer picture of who I am and how I navigate through the complexities of sensory stimuli.

Understanding my sensory sensitivities has also made me reflect on how they impact various aspects of my life, from work to relationships. It’s not always easy, especially in a world that may not fully understand or accommodate these sensitivities. But it’s taught me the importance of self-awareness and self-compassion as I learn to navigate and embrace this unique aspect of myself.

Sensory sensitivity isn’t limited to just a few people or conditions. It can manifest in various ways and affect different senses in different individuals. Some may be hypersensitive, meaning they have an exaggerated response to sensory stimuli, while others may be hyposensitive, needing more intense input to feel sensations.

For example, someone hypersensitive to sound may find everyday noises overwhelming, like the hum of fluorescent lights or the sound of footsteps. For me, this is noise sensitivity, and it hits me suddenly throughout the day. On the other hand, someone hypersensitive to touch may seek out intense physical sensations, like deep pressure or rough textures, to feel grounded or my example of running water (I love the feeling of running water on my hands).

Dealing with sensory sensitivity can significantly impact daily life. It can lead to social isolation, difficulty in tasks, and emotional challenges like frustration or anxiety. But there are ways to manage it. Creating sensory-friendly environments, using tools like noise-canceling headphones or fidget toys, and practicing relaxation techniques can all help cope with overwhelming sensations.

It’s crucial to raise awareness and foster understanding and acceptance of sensory sensitivity in society. By educating others about the challenges faced by individuals with sensory sensitivity, we can promote inclusivity and support in various settings. With the right support and accommodations, individuals with sensory sensitivity can thrive and fully participate in daily life. It’s all about embracing and celebrating the unique way each person experiences the world around them.

About the author: Deanna serves as a Counseling intern with expertise at People House. Focusing in an Emotionally focused and Internal Family System approach, she employs a strength-based perspective when working with individuals. Deanna finds fulfillment in collaborating with people from diverse backgrounds, particularly those who are neurodivergent, dealing with trauma, or facing challenges related to anxiety and depression. If you’re interested in seeking support from Deanna, feel free to contact her via email at deannaedwards@peoplehouse.org.

That’s the journey I decided to undertake—to delve into my neurodivergent identity through writing this post and reaching others. As I sit in my living room, finding comfort in the familiar scenes of “American Dad,” for literally like the billionth time this year (no exaggeration needed here), I realize how crucial this show has become in navigating my life.

Being someone with both Autism and ADHD, I’ve embarked on a quest to truly comprehend my unique identity and confront the rumination that often accompanies it. My feet involuntarily tap, echoing the rapid pace of my thoughts, and in that moment, I consciously acknowledge this behavior—a significant step in my journey of self-discovery. Why am I struggling to write about this? What do I write about? Ultimately, how do I reach people?

Reflecting on life instances that align with my diagnoses, I engage in a conversation with the part of me that ruminates about what is going wrong. It’s a moment where my research-oriented mind kicks in, gathering evidence to reassure myself and silence any lingering doubts. The constant stream of thoughts, capturing every detail of the day but struggling to write about said experience, brings me back to a comment from a grade school English teacher—my jumpy writing, a struggle that persists but also defines my unique perspective as both irritating and invigorating.

ADHD and the DMN Cycle

In my exploration of Attention Deficit Hyperactivity Disorder (ADHD), I was referred to the book “ADHD 2.0,” which delves into the dynamic interplay between the Task-Positive Network (TPN) and the Default Mode Network (DMN). These contrasting mental states, described as the Angel and Demon mindsets, shape the cognitive experiences of individuals with ADHD. The TPN, activated during focused tasks, represents the Angel mindset, enabling deliberate concentration and purposeful engagement. However, excessive focus can lead to hyperfocus, trapping individuals in a singular task and hindering disengagement.

Conversely, the DMN, or Demon mindset, becomes active when the mind is not specifically engaged in a task. This network fosters expansive, imaginative, and creative thinking, allowing unique connections between concepts. However, for those with ADHD, the DMN poses challenges. The book introduces the concept of a glitchy switch, highlighting the difficulty in smoothly transitioning between the TPN and DMN in the ADHD brain.

While neurotypical individuals’ toggle between TPN and DMN, in ADHD, both networks can be simultaneously active, competing for dominance. This unique interaction, termed anticorrelation, contributes to the internal struggle individuals with ADHD face between creativity and negativity.

The book suggests that the malfunctioning toggle switches between the TPN and DMN are a core aspect of ADHD, resulting in a continuous battle between creative expression and depressive tendencies within the same individual. The DMN, a source of creativity, can become a Demon when it intrudes on the TPN, leading to moments of misery, despair, and self-doubt. This struggle, often observed in creative individuals, highlights the complexity of ADHD and its impact on the balance between focus and imagination.

Bringing it all Together

Understanding the DMN cycle has not only deepened my self-awareness but also transformed my approach to assisting others. As I find myself still engrossed in watching “American Dad” two weeks later, grappling with what to write in this blog post, the power of rumination is evident.

Gazing back at the TV, the quirky character of Roger makes me laugh, offering reassurance that my doubts and challenges will eventually be overshadowed by my ability to embrace my DMN cycle. Even if the cycle persists, I marvel at it, acknowledging it as a wellspring of strength rather than something requiring fixing.

What has been ‘fixed’ is my relationship with this unique identity, now a valuable insight I can share with my clients. It’s remarkable what a bit of psychoeducation can achieve—trusting the process of my own neurodivergent brain to navigate where it needs to go. The journey continues, but it’s a journey worth embarking on. Embrace your uniqueness, glean lessons from it, and trust the process—it might lead you to a realm of self-discovery and strength you never knew existed. Reflecting on my rumination before, during, and at the conclusion of writing this blog post, I click SUBMIT.

Reference:
Barkley, R. A., & Dr. J. J. Ratey. (2021). ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction—from Childhood through Adulthood. Ballantine Books.

About the author: Deanna serves as a Counseling intern with expertise at People House. Specializing in an Emotionally focused and Internal Family System approach, she employs a strength-based perspective when working with individuals. Deanna finds fulfillment in collaborating with people from diverse backgrounds, particularly those who are neurodivergent, dealing with trauma, or facing challenges related to anxiety and depression. If you’re interested in seeking support from Deanna, feel free to contact her via email at deannaedwards@peoplehouse.org.