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Gentle starts, sensory-friendly routines and low-demand options for getting the day going.
A club for brains that don't come with a manual
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A note from Rachael J
Hey lovely humans, I’m Rachael J, and this is the beginning of something I’ve wanted to build for a long time but didn't know where to start.
I wanted somewhere for my messy-honest posts about AuDHD life, or the way I turn my own chaos into something a little bit funny, a little bit raw, and hopefully a lot relatable. I’ve always created from that place where humour, overwhelm, creativity, and neurodivergent truth all collide. But there’s only so much I can share on social media without feeling like I’m shouting into the void or trimming myself down to fit the algorithm.
So… I made this club.
The Untidy Mind Club is where the mask comes off.
It's where I get to be fully myself. Candid, chaotic, thoughtful, creative, and occasionally feral(!) and where you get to be yourself too. No pretending to be “organised enough” or “together enough” or “neurotypical enough.” Just real people with real brains doing our best.
I started this space because:
I wanted a home for the deeper, messier parts of my story
I wanted to share resources that actually help neurodivergent people, not just Pinterest-friendly platitudes
I wanted a community that feels cosy, honest, and a bit rebellious
I wanted a place where creativity and neurodivergence can coexist without apology
And honestly… I wanted somewhere to put all the thoughts that don’t fit anywhere else
Here, you’ll get:
behind-the-scenes glimpses into my creative process
AuDHD-friendly tools, guides, and gentle supports
personal stories I’ve never shared publicly
activities, prompts, and little sparks for your own untidy mind
and a community of people who get it
If you’re supporting me here, thank you. Truly. You’re helping me make work that’s honest, accessible, and rooted in lived experience. You’re helping me build a space where neurodivergent folks can feel seen, supported, and a little less alone.
Welcome to the club.
Let’s embrace the chaos together.
Rachael J
Rachael J
Book One of The McRae Mysteries
Jo McRae has spent most of her life feeling like everyone else was given the instruction manual and hers was accidentally thrown away.
Recently diagnosed AuDHD in her late thirties, grieving her mum, exhausted by life and discovering that perimenopause has apparently decided to add its own special effects, Jo is mostly just trying to get through the day without screaming into a bin.
Then she takes a phone call at work.
A frightened stranger.A lie about a broken-down car.A train horn where there shouldn't be one.And five words Jo can't shake: "I didn't have a choice."
When a body is discovered in an old quarry, Jo knows what she heard wasn't her imagination. But nobody seems particularly interested in listening to the woman with the "glitchy" brain. So, naturally, she investigates.
A darkly funny murder mystery about grief, friendship, neurodivergence, middle age and questionable life choices.
Content note: adult language, grief and bereavement, and a murder mystery. This is fiction inspired by lived experience, not clinical advice.
Free to read
Chapter 1 is open to everyone. Chapter 2, the phone call, unlocks when you join the club.
Jo McRae had always suspected she wasn’t built for Earth.
Not in a whimsical, “I’m actually a fairy princess” way. More in a “someone assembled me using the wrong instruction manual and then lost the receipt” way.
Her mum liked to tell the story of her birth. How Jo entered the world not crying, but glaring, like she’d been evicted from a warm, rent-free studio flat and dumped into a fluorescent-lit branch of Poundland.
“Honestly,” her mum would say, “you looked disappointed. As if you’d expected better.”
And she had. Even as a baby, Jo had been overwhelmed by… everything. Light. Noise. Textures. People. Especially people. The carpet in her childhood home felt like it had a personal vendetta. The Hoover sounded like a demon trying to claw its way out of hell. And school? School was a social escape room designed by sadists.
While other kids instinctively understood the rules, the unspoken ones, the invisible ones. Jo spent her entire childhood thinking, “When was the assembly about this?”, “Why wasn’t I invited?”, “Where are the instructions?”
She was, as she later described it, a glitchy prototype human.
Everyone else was the latest iPhone.
She was a refurbished Blackberry with a corrupt operating system and a battery life of twenty emotionally fraught minutes.
Teachers called her “bright but unfocused,” which was teacher-speak for “she knows things but refuses to stop being a little gremlin.” She masked like her life depended on it - a one-girl theatre production called Pretending to Be Normal, performed daily to an audience who didn’t even clap.
By her teens she’d collected every label except the correct one. Weird. Moody. Dramatic. Intense. Old soul. Too much. Not enough. Her personal favourite: “She’ll grow out of it.”
Spoiler: she did not.
She grew deeper into it, like a houseplant watered exclusively with trauma and energy drinks.
It wasn’t until her late thirties, after a lifetime of feeling like she’d been dropped into the world without a walkthrough, that she finally got the words that made everything click: Autistic. ADHD. AuDHD.
Looking back, the signs of Autism and ADHD were everywhere. Flashing neon signs. Alarms. Arrows. A theme tune. But in the 90s, unless you were a little boy physically stapling your jumper to a wall, nobody gave a single diagnostic sh*t. Girls were just “Quirky,” “Creative,” “Emotional.”
Translation: “We haven’t got a clue, so we’re blaming her personality and hoping for the best.”
So, Jo went through life assuming everyone else had a secret manual.
A guidebook.
A set of instructions.
A cheat code.
A f**king walkthrough.
Meanwhile she was just pressing random buttons and hoping she didn’t accidentally set herself on fire. Again.
And that’s how it all started. A girl who wasn’t broken, just mislabelled. A girl destined to make gloriously terrible decisions, fall in love with walking red flags, drink the wrong drinks, ingest the wrong substances, and somehow still keep stumbling forward like a chaotic NPC with no save points. For those of you who aren’t video game fanatics, an NPC is a non-playable character - the one who stands around repeating the same three lines like their brain is powered by AA batteries, just programmed to exist and occasionally walk into walls.
The diagnosis explained everything and fixed nothing.
And then, just as she was starting to understand herself, life kicked her in the teeth.
Her mum got cancer. Stage 4. The news was delivered by her mum in January with the same tone she used for gas bills.
“Well… it’s stage 4. There we are.”
That was her.
Straightforward.
No nonsense.
Didn’t embellish, didn’t dramatise, didn’t even swear, because she rarely did. She didn’t need profanity. She could cut through steel with a raised eyebrow.
She was 64, opinionated in the best Enfield way, drank enough coffee to kill a lesser mortal, played the piano and cello like she’d been born between sheet music, and despised TV soaps with the fury of a thousand suns.
If reality TV came on, she’d mutter, “Honestly. Who watches this rubbish?”
Every. Single. Time.
And yet, even with stage 4 lung cancer, she still managed to send her annual August message:
“Have you sorted winter coats for your daughters yet? Don’t leave it too late. The good ones go first.”
There Jo was, sweating through a heatwave, being told to prepare for an Arctic expedition. Some things didn’t change, even while everything else was falling apart.
She agreed to chemo, not because she believed it would cure her, but because, in her blunt style, she said:
“I’m not done yet.”
Chemo hit her hard.
Silver-haired and stubborn as ever, she endured it with the same determination she applied to everything: whether it was learning a Bach prelude, shouting at badly umpired cricket matches, or insisting TCP could cure any ailment (coughs, cuts, heartbreak, existential dread.)
By the time they reached autumn, though, things started to slide.
Not gradually, more like the universe pushed her off a metaphorical cliff and shouted, “Good luck!” after her. The cancer reached her brain, and suddenly dementia arrived like an uninvited guest who immediately starts rearranging your furniture.
One week she was telling me about a beautiful passage in a Bach suite.
The next, she was convinced she’d already been to the hospital twice that day and demanded proof.
And toilet trips… they became a team sport. She couldn’t go alone anymore. She hated that. Jo hated that. The whole thing felt like watching the strongest woman she knew shrinking in fast-forward.
For Jo, as an AuDHD adult, it was a sensory and emotional demolition derby.
The unpredictability. The sudden noises. The changes in her face, her voice, her personality. The routines disappearing. The structure collapsing like wet cardboard. Jo kept trying to mask, trying to be “fine,” trying to stay functional while her brain was basically screaming, none of this is okay and nothing makes sense.
But Jo loved her. So, she kept going.
One meltdown at a time.
One quiet cry in the car at a time.
One deep breath before opening the front door at a time.
Caregiving is brutal for anyone, but when your brain is wired like Jo’s, it’s like doing an emotional marathon while juggling knives and being electrocuted. She coped badly. She coped strangely. She coped the only way she could: by showing up. Even when she was shaking. Even when she was overwhelmed. Even when she felt like a badly programmed robot trying to run an impossible app.
And then by November, finally, painfully, inevitably...
she was gone.
Jo’s mum had decided on cremation. Not a surprise as it was the option with the least fuss.
People expected the service to be cold, clinical, awkward.
But there was Jo’s dad, a performance poet, guitar player, and charismatic as always, leading the service like we were at some surreal blend of memorial and open mic night.
He stood there with his guitar, steadying his voice, speaking about her honesty, her music, her love of cricket, her fierce practicality, her habit of phoning at bizarre times to say things like, “You’re not buying that, are you?”
He had once been asked to go to the supermarket to buy a box of Rice Crispies and an hour later had come back with a full-sized keyboard, no cereal in sight! Jo had loved that…her mum…not so much! So, it’s no wonder that Jo’s mum had kept such a close eye on him when he was let out by himself.
His memorial to her was beautiful.
And gut-wrenching.
And entirely them, a strange duet even in goodbye.
Jo’s speech came next.
She walked up there with shaking hands, heart in her throat, trying to honour a woman who never minced her words, never pretended to be anything she wasn’t, and absolutely never wanted anyone making a fuss.
Jo began with the standard bits, her strength, her humour, her music, her ability to sniff out nonsense like a sniffer dog. The crowd nodded. People dabbed their eyes. It was all very solemn.
And then Jo said,
“And, as many of you know my mum wouldn’t take any bad behaviour from any of us… when I was naughty, Mum called me Fanny Fishface.”
The intake of breath from the room was hilarious.
Even the crematorium staff looked up.
And then people laughed.
Not polite laughter.
Not awkward titters.
Real, honest, belly laughter, the kind that comes from somewhere deep and cracked.
Because of course this straightforward woman, this Enfield matriarch of coffee and TCP and Bach and cricket, would give her child a nickname like that.
Of course she would.
Jo’s dad chuckled behind her.
Jo’s sister leant over and whispered to her, “and her choice of funeral music sounded like it was from a 70s porno!”
The whole room warmed, softened, shifted. The tension let go for a moment.
And in that moment, she was there.
Not in the coffin.
Not in the flowers.
Not in the music.
But in the laughter.
In the honesty.
In the refusal to let the day become a dark, dramatic soap opera, because she hated those.
She left the world the way she lived in it:
straightforward,
uncomplicated,
no theatrics,
no nonsense.
And Jo stood there in the crematorium, grieving and laughing at once. The ugliest, purest combination, and she thought:
She would’ve approved.
Not the fuss, not the crowd, not the tissues…
But the truth.
The honesty.
The laughter.
The refusal to let things get too sentimental.
And maybe, in some strange cosmic way, the fact that her final send-off included Jo saying Fanny Fishface into a microphone.
The woman drank coffee at midnight, played instruments like she was arguing with the notes, and believed TCP could cure a personality flaw.
Of course she’d leave them with one last laugh.
Of course she would.
And that’s how she stayed with Jo,
not as a dramatic ghost,
not as a tragic memory,
but as the straightforward, music-playing, coffee-fuelled heartbeat of her family.
Still telling her, somewhere,
“It’s August soon. Don’t forget the coats.”
But even with that, after the funeral - Jo found herself drifting. Grief does that. It unplugs you from yourself.
She needed a job. Something simple. Something quiet. Something that didn’t require her to be a fully functioning human being.
So naturally, she ended up in a breakdown recovery call centre, the emotional equivalent of being repeatedly slapped with a wet sock.
But before the call centre, before the headset, before the endless parade of men explaining spark plugs to her, there was Maggie.
If Jo had a sanctuary, and “sanctuary” was a generous word for a place that smelled permanently of pickled onions and despair, it was Maggie’s little shop.
Calling it a shop was optimistic. It was more like a storage cupboard that had given up on its dreams. A narrow, fluorescent-lit cave wedged between a vape shop and a nail salon that had never once produced a symmetrical nail.
Maggie worked there four days a week, mostly because nobody else would. The owner, Mr Patel, was 82, half-deaf, and convinced the shop was still in its “golden era,” which Jo suspected was sometime around 1974.
Jo visited often. Sometimes for milk. Sometimes for crisps. Mostly because Maggie was the only person who could tolerate Jo’s brain at full volume without flinching.
The shop had regulars. The kind of regulars who made you question whether the town was built on an ancient burial ground.
The Rabbit Woman
Every day at 3pm, the eccentric seventy-five-year-old would shuffle in with a lop-eared creature named Mr Nibbles, who looked like he’d seen things. Traumatic things. Things no rabbit should ever have to process.
“Ten bags of carrot sticks, please,” she’d say, as if this were a perfectly normal sentence in a perfectly normal world.
Mr Nibbles would stare at Jo with the hollow eyes of someone who’d accepted their fate.
The World’s Worst Shoplifter
Arthur Denham. Eighty years old. Four foot ten (probably taller but he walked as though he’d been born hunched over). A man who shoplifted with the subtlety of a fire alarm.
He’d pick up a packet of biscuits, look directly at Maggie, and then slowly - painfully slowly - slide them into his pocket while maintaining eye contact like a toddler testing boundaries.
“Arthur,” Maggie would sigh, “we can see you.”
He’d blink innocently. “Can you?”
“Yes.”
“Oh. Right.”
And he’d put them back.
Every. Single. Time.
The Devil Twins
Fifteen years old. Identical. Dead behind the eyes.
When their mum was present, they were angelic, polite, helpful, practically glowing with innocence.
The moment she stepped outside?
Demon boys.
They’d knock over displays. Whisper Jo’s name from behind shelves like they were summoning her soul. Rearrange the chewing gum into rude words. Once, one of them hissed at Maggie like a feral cat.
Their mum, meanwhile, was always half drunk. Always wearing a dressing gown that had definitely seen court appearances. Always popping in for “just one more bottle of dry white.”
She’d stagger in, grab the cheapest wine on the bottom shelf, and say, “They’re good kids, really.”
Jo and Maggie would exchange a look that said, “Are they? Are they really?”
Maggie was Jo’s opposite in all the right ways - calm where Jo was chaotic, grounded where Jo was spiralling, and blessed with the kind of deadpan humour that could defuse a bomb.
Whenever Jo’s brain was too loud, too fast, too everything, she’d wander into the shop and lean on the counter like a Victorian orphan seeking refuge.
Maggie would slide her a can of Coke and say, “You look like you’ve been emotionally mugged.”
“I work in a call centre,” Jo would reply. “I’m emotionally mugged hourly.”
Sometimes they’d talk. Sometimes they’d sit in silence. Sometimes they’d watch the Devil Twins attempt to set fire to a packet of Monster Munch using only the power of their minds.
It was the closest thing Jo had to peace.
A tiny, weird, dimly-lit peace.
Chapter 2
Jo answers a call she really shouldn't have. Join the club to unlock Chapter 2 and get your membership card.
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Gentle, practical guides and the newsletter archive, written from lived experience. Join the club for free and everything here unlocks.
Gentle starts, sensory-friendly routines and low-demand options for getting the day going.
Tiny steps, "when your brain says no" scripts and low-demand task starters. Stuck, not broken.
A gentle guide for when your brain goes into laser-mode, from starting to landing softly.
A gentle support sheet for overwhelmed nervous systems: early signs, quick soothing steps and aftercare.
Each issue has a little science, a true story from my week, some gentle tips and an activity to try. Issue 2 is free for everyone to read.
Welcome to the very first issue of The Untidy Mind Club newsletter. I wanted to start with something that sits right at the centre of so many of our experiences: emotions. If you’re...
If you’ve ever spent an entire afternoon debating whether to stay home in your cosy nest or go out and chase something exciting… congratulations, you’ve unlocked one of the core boss...
If you’ve ever gone from “I am unstoppable, I am a machine, I am a creative god” to “I cannot move, do not speak to me, do not expect me to respond” in the span of 48 hours… welcome to...
Parenting with an AuDHD brain is a very specific flavour of chaos and tenderness. It’s the constant dance between sensory overload and deep attunement, between forgetting the school form...
These are written from lived experience and are not medical or clinical advice. The Untidy Mind Club is about belonging, not treatment.
Two minutes, no spoilers
Six questions. One verdict. Share it and see who your friends are.
Detective challenge
You don't need to have read the book. You only need a suspicious mind, which you have, because you're here.
The village allotment show is tomorrow. Ted Ainsley's prize marrow, eighteen months in the growing, has vanished from his locked shed overnight. The padlock has been swapped for an identical one.
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Welcome to the very first issue of The Untidy Mind Club newsletter. I wanted to start with something that sits right at the centre of so many of our experiences: emotions.
If you’re AuDHD, you probably already know that feelings don’t arrive politely. They show up like uninvited guests kicking the door in, wearing muddy boots, and demanding snacks.
This issue is all about understanding why emotions can feel so intense, confusing, or overwhelming, and how we can navigate them with a little more compassion and a lot less shame.
AuDHD brains often experience emotional dysregulation, which basically means our emotional volume knob is stuck on “dramatic cinema soundtrack.”
Some reasons this happens:
Interoception differences - our internal signals (like hunger, stress, or tiredness) can be fuzzy or delayed, so emotions sometimes hit all at once.
Executive function load - when your brain is juggling 47 tasks, even a tiny emotional spark can feel like a wildfire.
Rejection sensitivity - many AuDHD folks experience heightened sensitivity to perceived criticism or disapproval.
Sensory overload - emotions and sensory input share brain real estate, so when one spikes, the other often does too.
None of this means we’re “too much.” It means our brains process the world differently - often more deeply, more intensely, and more honestly.
My partner Oli is a gamer...and a very good one. Me? I've dabbled with gaming over the years but to be completely honest my skill level is button bashing at Tekken or rocking it out on Guitar Hero (which I'd love to play again but it's so hard to find the guitars these days!)
When we got together, we promised each other that we would at least try at something that the other was interested in, even if it wasn't something that we usually enjoyed doing or hadn't tried before.
So, on Sunday night Oli asked me to have a go at the game he's currently playing. From what I had seen, it was a shooting game, set in space, where you have to complete levels by destroying the enemies... and a bit where you talk to a plant (don't ask, no idea!) I instantly started to clam up and retreat into my shell, like a turtle under attack. My heartbeat started to rise and a million thoughts and questions started flashing through my mind like a Google search engine being asked to show all the entries and definitions in the dictionary! But I had to give it a go...I'd promised.
Reluctantly I positioned myself in Oli's gaming chair, although if you were there I made it look like I was being strapped into an electric chair. Then Oli gave me the low-down on the controller. How to move forward and back, and look in different directions, how to shoot and reload, and some other things too but my mind was still on the first four instructions!
I had a go at moving around, shooting the gun, reloading the gun, saying hello to the plant (?) but I was still incredibly anxious. I wasn't sure why. I knew I hadn't enjoyed games like this before. I knew I hadn't picked up a controller in over a decade. I knew that the enemies in the game looked scary. I think I was probably scared about doing badly, embarrassing myself. Whatever the reasons, I was anxious.
When I eventually got the courage to start the game, I fired the gun at the enemies, who instantly attacked me, I panicked, couldn't remember what buttons to use, ended up looking at the ceiling of the space station, couldn't re-orientate myself and subsequently died in the game. I felt even more anxious, frustrated, a little angry and embarrassed; handed the controller back to Oli, grumbling under my breath and left the room.
Old me would’ve spiralled into “Why am I like this?”
New me grabbed a snack, sat on the floor in the bathroom (elite emotional regulation position), and let the feelings be messy without trying to decode them immediately. The heightened emotions started to subside and I felt in a good enough space to go and talk to Oli. Anything that I struggled to say, I wrote down, and then agreed that next time I would try and explain my feelings before they got so out of control.
I'm really lucky to be in a relationship with someone who gets it. Oli has Autism so can relate to how intense and overwhelming feelings can be.
Here are a few gentle, AuDHD-friendly ways to navigate emotional intensity:
Name the body, not the feeling.
Instead of “I’m overwhelmed,” try “My chest feels tight” or “My brain feels fast.” It’s grounding.
Snack first, analyse later.
Low blood sugar is the plot twist behind half my meltdowns.
Create a “calm corner.”
A hoodie, a blanket, a soft light, a fidget. A tiny sensory nest you can retreat to.
Use the 10% rule.
If something feels impossible, do 10% of it. Emotional momentum counts.
Let emotions pass through, not take root.
You don’t have to solve them. Just let them move.
The Emotional Colour Map
Grab some pens or digital brushes and draw a simple outline of a person (stick figure is perfect).
Then fill different areas with colours that match how your body feels today.
No rules. No “right” answers.
Just a visual snapshot of your internal weather.
Optional level-up:
Do this once a week and see if patterns emerge.
If you’ve ever spent an entire afternoon debating whether to stay home in your cosy nest or go out and chase something exciting… congratulations, you’ve unlocked one of the core boss battles of AuDHD life.
There’s a part of us that craves warmth, safety, routine, and familiar textures. And then there’s the other part. The restless spark that wants novelty, stimulation, adventure, and a change of scenery right now.
Both are real. Both are valid. And both can be loud at the exact same time.
This issue is all about that internal tug-of-war: why it happens, what it means, and how we can navigate it without feeling like we’re constantly disappointing ourselves.
AuDHD brains are wired for dual needs that often contradict each other:
Autistic need for sameness + sensory safety
Home is predictable. You know the lighting, the sounds, the textures, the rules. Your nervous system can finally unclench.
ADHD need for novelty + stimulation
Your brain lights up when something new happens. New places, new people, new experiences, even new snacks.
When these two systems fire at once, you get the classic AuDHD dilemma:
“I want to go out… but I also want to stay home… and I want both intensely… and neither feels quite right.”
This isn’t indecision.
It’s two valid neurological needs trying to take the wheel at the same time.
Here’s a real moment from my week:
I had plans to go out, nothing wild, just a coffee in town and a wander. The ADHD part of me was buzzing: Let’s go! New environment! New smells! Maybe a pastry!
Meanwhile, the autistic part of me was like: Absolutely not. The world is loud. This hoodie is so soft. The sofa is safe. Why would we leave?
I stood in the hallway for a full ten minutes wearing one shoe, holding my keys, feeling like two ferrets fighting inside a trench coat.
In the end, I compromised: I made a fancy coffee at home, put on some music (loudly), and rearranged my desk.
Was it “going out”? No.
Was it “staying in”? Also no. Or at least not my regular staying in of watching a series and being snuggled up under a blanket on the sofa.
But it scratched both itches just enough.
Here are some gentle ways to navigate the home-vs-out conflict:
Micro-Outings
Instead of a full adventure, try a 10-15 minute walk, a drive, or a quick shop visit. Novelty without overwhelm.
Cosy-First Approach
Get fully comfortable before deciding. Hoodie on. Snack acquired. Nervous system calm. Then reassess.
The 20-Minute Rule
Tell yourself you’re “just going for 20 minutes.” If you want to come home after, you can.
Create a “Soft Landing Plan”
Know exactly what you’ll do when you get home. A lovely blanket, your favourite show, snack, silence. Your brain relaxes when it knows safety is waiting.
Stimulate at Home
If the ADHD part is restless, try rearranging a shelf, starting a tiny project, or changing your environment slightly.
Check Your Battery
Sometimes the desire to go out is actually boredom. Sometimes the desire to stay home is actually burnout.
Your body usually knows before your brain does.
Draw a simple circle and divide it into four sections:
Sensory battery
Social battery
Executive function
Novelty craving
Give each section a quick rating from 1-5.
Whichever section scores highest usually tells you what you actually need.
Optional level-up:
Make a second wheel for “What would feel good after I go out?” vs. “What would feel good if I stay in?”
If you’ve ever gone from “I am unstoppable, I am a machine, I am a creative god” to “I cannot move, do not speak to me, do not expect me to respond” in the span of 48 hours… welcome to the club.
Hyperfocus and burnout are two sides of the same AuDHD coin. One feels electric, powerful, intoxicating. The other feels like someone unplugged your soul and forgot to plug it back in. A heavy weight is pushing you down and there's nothing you can do except rest.
This issue is all about why we swing between these extremes, how to recognise the signs earlier, and how to soften the crash when it comes.
AuDHD brains are wired for intensity. In attention, in emotion, in sensory experience, in everything. That means:
Hyperfocus happens when something hits the perfect combo of novelty, interest, urgency, or emotional relevance. The brain floods with dopamine and locks onto the task like a laser.
Burnout happens when the brain has been running on that dopamine surge for too long, or when sensory/emotional/executive demands pile up faster than we can recover.
Some key reasons this cycle is so common:
ADHD dopamine chasing - when something finally feels good, we cling to it.
Autistic monotropism - deep, immersive focus is natural and comforting.
Poor interoception - we don’t notice hunger, fatigue, or stress until the crash hits.
Masking + perfectionism - we push harder than our nervous system can sustain.
Hyperfocus isn’t a flaw. Burnout isn’t a failure. They’re both natural responses and something that can be managed if we understand what is going on and learn the right techniques.
This week I fell into a hyperfocus hole so deep I forgot what day it was. I was working on the newsletter, resources and posts for The Untidy Mind Club, and everything clicked. Ideas were flowing, colours were popping, time was dissolving. It felt incredible.
Then the next morning… nothing.
My brain felt heavier than a bowling ball.
I stared at my to-do list like it was written in ancient runes.
I used to panic and overthink when this happened. I used to think I was a failure and, more often than not, I'd give up on the idea. With more understanding and research, I got to understand that this was just part of how my brain regulates itself. After an intense period of thinking, creativity and focus, the inevitable would happen - The Hyperfocus Hangover.
So I cancelled a couple of things, got comfy, and let myself be a soft, useless creature for a day. And guess what? The world didn’t end! My creativity didn’t disappear. I just needed to recharge.
Here are some gentle ways to navigate the hyperfocus-burnout cycle:
Set “body alarms.”
A reminder to drink water, stretch, or blink. Hyperfocus steals hours.
Create a “landing ritual.”
When you finish a hyperfocus session, do something grounding - a snack, a walk, a sensory reset.
Use the 80% rule.
Stop before you’re empty. Leave a little fuel in the tank.
Make a burnout kit.
Hoodie, soft blanket, comfort show, low-effort snacks, fidgets - your emergency nest.
Name the phase you’re in.
“I’m in hyperfocus mode.”
“I’m in recovery mode.”
Labels reduce shame and increase clarity.
Remember: burnout is not laziness.
It’s your brain hitting the brakes after going 120mph. If you used your mobile phone for two days straight and didn't charge it, you wouldn't think it was broken when it inevitably switched off. Take time to recharge.
After your next hyperfocus session, take 3 minutes to jot down:
What sparked it
How your body feels
What you forgot to do
What you need now
This helps you spot patterns - and catch burnout earlier next time.
Optional level-up:
Join the club for free and download the “Hyperfocus Checklist” from the guides section. You can print it out and stick it on your wall or desk.
Parenting with an AuDHD brain is a very specific flavour of chaos and tenderness. It’s the constant dance between sensory overload and deep attunement, between forgetting the school form until 11pm the night before it's due in and noticing the exact moment your child’s mood shifts. This issue is all about that experience. The messy, magical, nonlinear reality of raising tiny humans while your own brain is running twelve tabs and a background update.
Today we’re exploring why AuDHD parenting feels the way it does, what the science says, and how you can lean into your strengths without burning out.
Grab a warm drink, settle somewhere cosy, and let’s wander through this together.
Parenting is already cognitively demanding but when you add the AuDHD brain’s unique wiring, the load shifts in interesting ways.
Executive function is a limited resource. Tasks like planning, switching attention, and remembering steps take more energy for AuDHD parents. This isn’t laziness, it’s neurology.
Sensory processing differences matter. Children are loud, unpredictable, and sticky...so sticky! If your sensory threshold is low, your system hits “overwhelm” faster.
Hyperfocus can be a superpower. When your child is passionate about something, you can dive right in with them - building worlds, researching dinosaurs, or turning household chores into quests.
Emotional mirroring is stronger. Many AuDHD adults have heightened empathy or emotional resonance, which can make you incredibly attuned… but also easily drained.
What this means in everyday life:
You might struggle with routines but excel at creative problem-solving. You might forget the clothes washing but remember the exact tone your child uses when they’re about to cry. You might feel “too much” but your child experiences you as deeply present.
Here are a few gentle, realistic strategies for AuDHD parents:
Micro-routines instead of full routines.
Think “brush teeth + water bottle + shoes” rather than a 12-step morning plan.
Sensory resets for you and your children.
A 30-second hand-under-warm-water moment can calm the whole system.
Use your creativity as a tool.
Turn tasks into quests, races, or missions. Your brain thrives on novelty.
Externalise everything.
Whiteboards, sticky notes, timers, visual schedules. Not because you’re forgetful, but because your brain is busy.
Repair over perfection.
When you snap, apologise. When they snap, model calm.
A tiny co-regulation + executive-function helper disguised as a game.
Step 1:
Pick a tiny task each - something genuinely small.
Examples: “put three toys in the basket,” “fill my water bottle,” “fold two shirts.”
Step 2:
Set a short, friendly timer (30-60 seconds).
When it starts, only one person works while the other is the “Cheer Captain.”
Cheer Captain roles can include:
• narrating the action like a sports commentator
• doing a silly dance
• offering quiet encouragement
• holding up fingers to count down the last 10 seconds
Step 3:
When the timer ends, switch roles.
Repeat for 2 to 4 rounds.
Why it works:
It breaks tasks into micro-chunks, adds novelty, and gives both of you a built-in sensory/emotional reset between efforts. It also turns “getting things done” into a game instead of a battle.
Level Up:
Create special “power-ups” you can use once per session - things like:
• The Dragon Roar (both of you yell dramatically before starting)
• The Sneaky Ninja Round (silent mode)
• The Slow-Motion Challenge (move like you’re underwater)
Jo sat at her desk, headset pinching her skull, the call centre humming like an angry beehive. Her computer screen glowed with the passive-aggressive cheerfulness of someone who’d never known suffering.
1 CALL WAITING, it flashed.
She resisted the urge to flip it off.
She’d already cried twice that shift - once in the toilet because of the aggressive air freshener, and once at her own reflection in the monitor, which had caught her off-guard by looking exactly like a woman held together with chewing gum and trauma.
Callum, her colleague and emotional support meerkat, had popped up earlier to say, “You’re doing the face again.”
“What face?”
“The one that says you’re considering faking your own death for a bit of peace.”
He wasn’t wrong.
Now, as the next call connected, Jo straightened her blazer - her emotional support blazer - and tried to sound like someone who hadn’t Googled ‘is it normal to want to scream into a bin’ ten minutes earlier.
“Good evening,” she said, voice wobbling only slightly. “You’re through to Jo. How can I help?”
What came back wasn’t the usual symphony of entitlement, confusion, or mansplaining.
It was breathing.
Fast. Wet. Panicked.
“Hello?” Jo said, sitting up. “You’ve reached breakdown services. Are you safe?”
A pause. Then a voice, low and strained:
“I… I need help. My car’s… it’s not working. I’m on the B-road near… near…”
They stopped. Jo couldn’t tell if it was a man or a woman.
Jo frowned. People didn’t usually forget where they were. They usually overshared. Last week a man had given her his exact coordinates, his star sign, and a detailed account of his divorce.
“Can you tell me your location?” she asked gently.
A rustle. A thud. Something metallic.
Then, faintly, behind them - a sound. A long, low horn. A train.
Jo’s eyes flicked to the GPS ping on her screen.
It placed them nowhere near a train line.
“Are…,” she said slowly, “...are you sure you’re on the B-road? Because your signal is coming from…”
“I said I’m on the B-road,” they snapped, too quickly. Too rehearsed.
Her stomach tightened.
She’d heard lies before. Thousands of them. Lies about missed payments, lies about who was driving, lies about why someone’s car smelled like weed and regret. But this lie… this one had teeth.
“Ok,” Jo said carefully. “Can you tell me what happened to the car?”
Another pause.
Then, in a voice that didn’t sound like a person with a broken engine at all:
“I didn’t have a choice.”
Jo blinked. “A choice about… what?”
But the line went dead.
Just gone.
No goodbye. No click. No static.
Just silence.
Jo stared at the screen, heart thudding. The GPS pin flickered once, twice… then vanished.
Callum appeared at her side, holding a vending-machine flapjack like a peace offering. “You look like you’ve seen a ghost,” he said.
“I think I just heard a crime,” Jo whispered.
Callum blinked. “Like… a real one? Not the usual crimes against patience?”
She replayed the call in her head. The breathing. The train. The lie. The sentence that didn’t belong.
“I didn’t have a choice.”
Her skin prickled.
Something was wrong. Very wrong.
And Jo McRae - perimenopausal, exhausted, emotionally frayed Jo - felt something she hadn’t felt in months.
Focus.
Sharp, electric, terrifying focus.
Callum nudged her. “You okay?”
“No,” Jo said honestly. “But I think someone else is worse.”
She didn’t know it yet - not fully - but that call was the beginning.
The beginning of the night she’d get tangled in a web of lies, deceit and treachery.
The beginning of the moment her whole life - her grief, her chaos, her weird, glitchy brain - would finally start to make sense.
But for now, all she knew was this:
Something terrible had happened.
And she was the only one who’d heard it.