Focus on Dad
@focusondad.bsky.social
Helping ADHD dads build sustainable habits to be better fathers and partners. Get the free 7-day guide: ADHD Dad Essentials https://focusondad.com/
Reposted by Focus on Dad
🎭 ADHD Masking & People-Pleasing: Why You Hide Your True Self (and How to Reclaim It) 🌱 open.substack.com/pub/adhdwisd...
#adhdsky #adhd #adhdawareness
#adhdsky #adhd #adhdawareness
🎭 ADHD Masking & People-Pleasing: Why You Hide Your True Self (and How to Reclaim It) 🌱
Adhd Wisdom Tools is a reader-supported publication.
open.substack.com
May 16, 2025 at 6:47 AM
🎭 ADHD Masking & People-Pleasing: Why You Hide Your True Self (and How to Reclaim It) 🌱 open.substack.com/pub/adhdwisd...
#adhdsky #adhd #adhdawareness
#adhdsky #adhd #adhdawareness
Try this if you want to manage your life with ADHD better…
I make time each day to just sit with my thoughts.
No phone. No acting on any thought allowed.
The only thing I’m allowed to do is write down something I want to act on later.
Here are the huge benefits I get from this🧵
I make time each day to just sit with my thoughts.
No phone. No acting on any thought allowed.
The only thing I’m allowed to do is write down something I want to act on later.
Here are the huge benefits I get from this🧵
May 15, 2025 at 6:51 PM
Try this if you want to manage your life with ADHD better…
I make time each day to just sit with my thoughts.
No phone. No acting on any thought allowed.
The only thing I’m allowed to do is write down something I want to act on later.
Here are the huge benefits I get from this🧵
I make time each day to just sit with my thoughts.
No phone. No acting on any thought allowed.
The only thing I’m allowed to do is write down something I want to act on later.
Here are the huge benefits I get from this🧵
ADHD experiment:
Sit down to plan your day in the next 5 min
Time feels short
Set a 5 min timer and do nothing
Time feels long af
Let your mind wander
Your priorities start to surface on their own
Pick one clear action—and do it.
Repeat every time you’re stuck!
#ADHD
Sit down to plan your day in the next 5 min
Time feels short
Set a 5 min timer and do nothing
Time feels long af
Let your mind wander
Your priorities start to surface on their own
Pick one clear action—and do it.
Repeat every time you’re stuck!
#ADHD
May 14, 2025 at 6:14 PM
ADHD experiment:
Sit down to plan your day in the next 5 min
Time feels short
Set a 5 min timer and do nothing
Time feels long af
Let your mind wander
Your priorities start to surface on their own
Pick one clear action—and do it.
Repeat every time you’re stuck!
#ADHD
Sit down to plan your day in the next 5 min
Time feels short
Set a 5 min timer and do nothing
Time feels long af
Let your mind wander
Your priorities start to surface on their own
Pick one clear action—and do it.
Repeat every time you’re stuck!
#ADHD
Getting organized doesn’t mean doing more.
It means doing less—but on purpose.
Before I had a system, every day felt like playing whack-a-mole with my to-do list.
Now?
I don’t do everything.
But I finish the right things.
#ADHD #ADHDtips #adultADHD #ADHDsuccess #ADHDmindset
It means doing less—but on purpose.
Before I had a system, every day felt like playing whack-a-mole with my to-do list.
Now?
I don’t do everything.
But I finish the right things.
#ADHD #ADHDtips #adultADHD #ADHDsuccess #ADHDmindset
May 12, 2025 at 4:30 PM
Getting organized doesn’t mean doing more.
It means doing less—but on purpose.
Before I had a system, every day felt like playing whack-a-mole with my to-do list.
Now?
I don’t do everything.
But I finish the right things.
#ADHD #ADHDtips #adultADHD #ADHDsuccess #ADHDmindset
It means doing less—but on purpose.
Before I had a system, every day felt like playing whack-a-mole with my to-do list.
Now?
I don’t do everything.
But I finish the right things.
#ADHD #ADHDtips #adultADHD #ADHDsuccess #ADHDmindset
I’ve spent more time trying to remember what I need to do
than actually doing it.
Every ADHD dad knows that feeling.
You open your phone to check one thing—
20 minutes later you’ve done everything except that one thing.
#ADHDdads #ADHDbrain #ADHDlife #relatable #neurodivergentdads
than actually doing it.
Every ADHD dad knows that feeling.
You open your phone to check one thing—
20 minutes later you’ve done everything except that one thing.
#ADHDdads #ADHDbrain #ADHDlife #relatable #neurodivergentdads
May 11, 2025 at 4:30 PM
I’ve spent more time trying to remember what I need to do
than actually doing it.
Every ADHD dad knows that feeling.
You open your phone to check one thing—
20 minutes later you’ve done everything except that one thing.
#ADHDdads #ADHDbrain #ADHDlife #relatable #neurodivergentdads
than actually doing it.
Every ADHD dad knows that feeling.
You open your phone to check one thing—
20 minutes later you’ve done everything except that one thing.
#ADHDdads #ADHDbrain #ADHDlife #relatable #neurodivergentdads
When you’re constantly reacting,
you don’t get to choose how you show up for your family.
You’re stuck in survival mode.
Constantly Rushing. Forgetting.
I’ve lived there for years.
#ADHDdads #ADHDreal #mentalhealthawareness #dadswithADHD #ADHDsupport
you don’t get to choose how you show up for your family.
You’re stuck in survival mode.
Constantly Rushing. Forgetting.
I’ve lived there for years.
#ADHDdads #ADHDreal #mentalhealthawareness #dadswithADHD #ADHDsupport
May 10, 2025 at 4:11 PM
When you’re constantly reacting,
you don’t get to choose how you show up for your family.
You’re stuck in survival mode.
Constantly Rushing. Forgetting.
I’ve lived there for years.
#ADHDdads #ADHDreal #mentalhealthawareness #dadswithADHD #ADHDsupport
you don’t get to choose how you show up for your family.
You’re stuck in survival mode.
Constantly Rushing. Forgetting.
I’ve lived there for years.
#ADHDdads #ADHDreal #mentalhealthawareness #dadswithADHD #ADHDsupport
The more overwhelmed I feel,
the more I ignore my calendar.
The more I ignore my calendar,
the more overwhelmed I get.
That loop used to run my life.
When you have ADHD you need to learn to use your calendar religiously to battle time blindness.
#ADHDbrain #ADHDtips #adultADHD
the more I ignore my calendar.
The more I ignore my calendar,
the more overwhelmed I get.
That loop used to run my life.
When you have ADHD you need to learn to use your calendar religiously to battle time blindness.
#ADHDbrain #ADHDtips #adultADHD
May 9, 2025 at 4:40 PM
The more overwhelmed I feel,
the more I ignore my calendar.
The more I ignore my calendar,
the more overwhelmed I get.
That loop used to run my life.
When you have ADHD you need to learn to use your calendar religiously to battle time blindness.
#ADHDbrain #ADHDtips #adultADHD
the more I ignore my calendar.
The more I ignore my calendar,
the more overwhelmed I get.
That loop used to run my life.
When you have ADHD you need to learn to use your calendar religiously to battle time blindness.
#ADHDbrain #ADHDtips #adultADHD
There’s too much.
Too many tasks.
Too many expectations.
Too many moments where I don’t know where to start, so I don’t.
Being a dad with ADHD can feel like drowning with your eyes open.
You need a simple system—one habit you trust— it can change everything.
#ADHDdads #mentalhealthmatters
Too many tasks.
Too many expectations.
Too many moments where I don’t know where to start, so I don’t.
Being a dad with ADHD can feel like drowning with your eyes open.
You need a simple system—one habit you trust— it can change everything.
#ADHDdads #mentalhealthmatters
May 8, 2025 at 4:30 PM
There’s too much.
Too many tasks.
Too many expectations.
Too many moments where I don’t know where to start, so I don’t.
Being a dad with ADHD can feel like drowning with your eyes open.
You need a simple system—one habit you trust— it can change everything.
#ADHDdads #mentalhealthmatters
Too many tasks.
Too many expectations.
Too many moments where I don’t know where to start, so I don’t.
Being a dad with ADHD can feel like drowning with your eyes open.
You need a simple system—one habit you trust— it can change everything.
#ADHDdads #mentalhealthmatters
Some days, I opened my to-do list and just... close it again.
Because the weight of everything that needs to get done is too heavy to face.
🧠 This week’s newsletter was about how I finally found a system that helps lighten that load.
.
.
.
#ADHDreal #ADHDbrain #ADHDstrategies #ADHDsupport
Because the weight of everything that needs to get done is too heavy to face.
🧠 This week’s newsletter was about how I finally found a system that helps lighten that load.
.
.
.
#ADHDreal #ADHDbrain #ADHDstrategies #ADHDsupport
May 7, 2025 at 4:45 PM
Some days, I opened my to-do list and just... close it again.
Because the weight of everything that needs to get done is too heavy to face.
🧠 This week’s newsletter was about how I finally found a system that helps lighten that load.
.
.
.
#ADHDreal #ADHDbrain #ADHDstrategies #ADHDsupport
Because the weight of everything that needs to get done is too heavy to face.
🧠 This week’s newsletter was about how I finally found a system that helps lighten that load.
.
.
.
#ADHDreal #ADHDbrain #ADHDstrategies #ADHDsupport
I don’t wake up in panic anymore.
Not because I’m “cured.”
Because I finally trust my system to remember what I’ll forget.
📝 I shared the full breakdown of how I use that system in this week’s newsletter.
.
.
.
#ADHDdads #ADHDstrategies #adultADHD #ADHDinsights #mentalhealthawareness
Not because I’m “cured.”
Because I finally trust my system to remember what I’ll forget.
📝 I shared the full breakdown of how I use that system in this week’s newsletter.
.
.
.
#ADHDdads #ADHDstrategies #adultADHD #ADHDinsights #mentalhealthawareness
May 6, 2025 at 4:45 PM
I don’t wake up in panic anymore.
Not because I’m “cured.”
Because I finally trust my system to remember what I’ll forget.
📝 I shared the full breakdown of how I use that system in this week’s newsletter.
.
.
.
#ADHDdads #ADHDstrategies #adultADHD #ADHDinsights #mentalhealthawareness
Not because I’m “cured.”
Because I finally trust my system to remember what I’ll forget.
📝 I shared the full breakdown of how I use that system in this week’s newsletter.
.
.
.
#ADHDdads #ADHDstrategies #adultADHD #ADHDinsights #mentalhealthawareness
I sat down to get stuff done.
But I didn’t know where to start.
That moment of distraction let to scrolling on my phone.
An hour passed.
Nothing finished. That's ADHD, but also just not being prepared.
It’s the cost of not having a clear first step written out before your start.
#ADHD
But I didn’t know where to start.
That moment of distraction let to scrolling on my phone.
An hour passed.
Nothing finished. That's ADHD, but also just not being prepared.
It’s the cost of not having a clear first step written out before your start.
#ADHD
May 6, 2025 at 1:47 AM
I sat down to get stuff done.
But I didn’t know where to start.
That moment of distraction let to scrolling on my phone.
An hour passed.
Nothing finished. That's ADHD, but also just not being prepared.
It’s the cost of not having a clear first step written out before your start.
#ADHD
But I didn’t know where to start.
That moment of distraction let to scrolling on my phone.
An hour passed.
Nothing finished. That's ADHD, but also just not being prepared.
It’s the cost of not having a clear first step written out before your start.
#ADHD
Most ADHD tips?
Made for 25-year-olds with zero responsibilities and a bullet journal addiction.
If you’ve got a toddler on your hip and a work meeting in 10 minutes…
👉 focusondad.com
.
.
.
#ADHD, #ADHDparenting, #DadLife, #WorkingDads, #FocusOnDad
Made for 25-year-olds with zero responsibilities and a bullet journal addiction.
If you’ve got a toddler on your hip and a work meeting in 10 minutes…
👉 focusondad.com
.
.
.
#ADHD, #ADHDparenting, #DadLife, #WorkingDads, #FocusOnDad
FocusOnDad - Free ADHD Dad Essentials Email Course
Join the free 7-day email series designed for ADHD dads who want real, lasting change. Learn the core habits and mindset shifts to feel in control, show up for your family, and become the dad you…
focusondad.com
May 3, 2025 at 4:03 PM
Most ADHD tips?
Made for 25-year-olds with zero responsibilities and a bullet journal addiction.
If you’ve got a toddler on your hip and a work meeting in 10 minutes…
👉 focusondad.com
.
.
.
#ADHD, #ADHDparenting, #DadLife, #WorkingDads, #FocusOnDad
Made for 25-year-olds with zero responsibilities and a bullet journal addiction.
If you’ve got a toddler on your hip and a work meeting in 10 minutes…
👉 focusondad.com
.
.
.
#ADHD, #ADHDparenting, #DadLife, #WorkingDads, #FocusOnDad
The pressure to be a provider nearly broke me.
But it also saved me.
Because I finally understood:
This isn’t about potential anymore.
It’s about responsibility.
And that made me show up in a whole new way.
.
.
.
#ADHD, #Fatherhood, #Responsibility, #MindsetShift, #ADHDdads
But it also saved me.
Because I finally understood:
This isn’t about potential anymore.
It’s about responsibility.
And that made me show up in a whole new way.
.
.
.
#ADHD, #Fatherhood, #Responsibility, #MindsetShift, #ADHDdads
May 2, 2025 at 4:31 PM
The pressure to be a provider nearly broke me.
But it also saved me.
Because I finally understood:
This isn’t about potential anymore.
It’s about responsibility.
And that made me show up in a whole new way.
.
.
.
#ADHD, #Fatherhood, #Responsibility, #MindsetShift, #ADHDdads
But it also saved me.
Because I finally understood:
This isn’t about potential anymore.
It’s about responsibility.
And that made me show up in a whole new way.
.
.
.
#ADHD, #Fatherhood, #Responsibility, #MindsetShift, #ADHDdads
You’ve probably heard it your whole life:
“Just try harder.”
If you’ve got ADHD, that’s a fast track to burnout.
Effort wasn’t my problem.
Consistency was.
I had to stop trying harder—and start trying smarter.
.
.
.
#ADHD, #Burnout, #Consistency, #WorkSmarterNotHarder, #AdultADHD
“Just try harder.”
If you’ve got ADHD, that’s a fast track to burnout.
Effort wasn’t my problem.
Consistency was.
I had to stop trying harder—and start trying smarter.
.
.
.
#ADHD, #Burnout, #Consistency, #WorkSmarterNotHarder, #AdultADHD
May 1, 2025 at 4:30 PM
You’ve probably heard it your whole life:
“Just try harder.”
If you’ve got ADHD, that’s a fast track to burnout.
Effort wasn’t my problem.
Consistency was.
I had to stop trying harder—and start trying smarter.
.
.
.
#ADHD, #Burnout, #Consistency, #WorkSmarterNotHarder, #AdultADHD
“Just try harder.”
If you’ve got ADHD, that’s a fast track to burnout.
Effort wasn’t my problem.
Consistency was.
I had to stop trying harder—and start trying smarter.
.
.
.
#ADHD, #Burnout, #Consistency, #WorkSmarterNotHarder, #AdultADHD
My kids don’t need a perfect dad.
They need one who keeps showing up.
Even after a bad day.
Even after a short fuse.
Even after messing up.
Showing up again—that’s the job.
.
.
.
#DadLife, #Parenting, #Fatherhood, #ShowUp, #RealParenting
They need one who keeps showing up.
Even after a bad day.
Even after a short fuse.
Even after messing up.
Showing up again—that’s the job.
.
.
.
#DadLife, #Parenting, #Fatherhood, #ShowUp, #RealParenting
April 30, 2025 at 4:30 PM
My kids don’t need a perfect dad.
They need one who keeps showing up.
Even after a bad day.
Even after a short fuse.
Even after messing up.
Showing up again—that’s the job.
.
.
.
#DadLife, #Parenting, #Fatherhood, #ShowUp, #RealParenting
They need one who keeps showing up.
Even after a bad day.
Even after a short fuse.
Even after messing up.
Showing up again—that’s the job.
.
.
.
#DadLife, #Parenting, #Fatherhood, #ShowUp, #RealParenting
What helped me manage ADHD wasn’t more hacks. It was doing less, better.
Stripping away the noise. Focusing on a few essential things that worked. And sticking to them—until they stuck.
.
.
.
#ADHD, #MentalHealth, #Focus, #Simplicity, #Neurodivergent
Stripping away the noise. Focusing on a few essential things that worked. And sticking to them—until they stuck.
.
.
.
#ADHD, #MentalHealth, #Focus, #Simplicity, #Neurodivergent
April 29, 2025 at 4:04 PM
What helped me manage ADHD wasn’t more hacks. It was doing less, better.
Stripping away the noise. Focusing on a few essential things that worked. And sticking to them—until they stuck.
.
.
.
#ADHD, #MentalHealth, #Focus, #Simplicity, #Neurodivergent
Stripping away the noise. Focusing on a few essential things that worked. And sticking to them—until they stuck.
.
.
.
#ADHD, #MentalHealth, #Focus, #Simplicity, #Neurodivergent
Before I became a dad, I could live with letting myself down.
Now there are mouths to feed.
Little eyes watching.
And failure doesn’t just hit me anymore—it hits them too.
That changed everything.
.
.
.
#ADHD, #ADHDstruggles, #mentalhealth, #mentalhealthmatters, #ADHDdads, #dads
Now there are mouths to feed.
Little eyes watching.
And failure doesn’t just hit me anymore—it hits them too.
That changed everything.
.
.
.
#ADHD, #ADHDstruggles, #mentalhealth, #mentalhealthmatters, #ADHDdads, #dads
April 28, 2025 at 7:00 PM
Before I became a dad, I could live with letting myself down.
Now there are mouths to feed.
Little eyes watching.
And failure doesn’t just hit me anymore—it hits them too.
That changed everything.
.
.
.
#ADHD, #ADHDstruggles, #mentalhealth, #mentalhealthmatters, #ADHDdads, #dads
Now there are mouths to feed.
Little eyes watching.
And failure doesn’t just hit me anymore—it hits them too.
That changed everything.
.
.
.
#ADHD, #ADHDstruggles, #mentalhealth, #mentalhealthmatters, #ADHDdads, #dads
You’ve watched the YouTube videos.
You’ve read the blog posts.
You’ve tried the hacks.
Still stuck?
Here’s why: you’re doing too much... 🧵
You’ve read the blog posts.
You’ve tried the hacks.
Still stuck?
Here’s why: you’re doing too much... 🧵
April 22, 2025 at 2:50 PM
You’ve watched the YouTube videos.
You’ve read the blog posts.
You’ve tried the hacks.
Still stuck?
Here’s why: you’re doing too much... 🧵
You’ve read the blog posts.
You’ve tried the hacks.
Still stuck?
Here’s why: you’re doing too much... 🧵
I got tired of using ADHD as an excuse for why I kept falling short.
So I started using it as my reason to change.
To slow down.
To rebuild.
To grow into the father I wanted to be.
So I started using it as my reason to change.
To slow down.
To rebuild.
To grow into the father I wanted to be.
April 21, 2025 at 12:49 PM
I got tired of using ADHD as an excuse for why I kept falling short.
So I started using it as my reason to change.
To slow down.
To rebuild.
To grow into the father I wanted to be.
So I started using it as my reason to change.
To slow down.
To rebuild.
To grow into the father I wanted to be.
ADHD is more than just distraction.
It’s emotional outbursts.
It’s forgetting the one thing your kid asked you to do.
It’s knowing what matters and still not doing it.
When you become a dad, all of it gets harder—and a lot more urgent to fix.
It’s emotional outbursts.
It’s forgetting the one thing your kid asked you to do.
It’s knowing what matters and still not doing it.
When you become a dad, all of it gets harder—and a lot more urgent to fix.
April 19, 2025 at 11:50 PM
ADHD is more than just distraction.
It’s emotional outbursts.
It’s forgetting the one thing your kid asked you to do.
It’s knowing what matters and still not doing it.
When you become a dad, all of it gets harder—and a lot more urgent to fix.
It’s emotional outbursts.
It’s forgetting the one thing your kid asked you to do.
It’s knowing what matters and still not doing it.
When you become a dad, all of it gets harder—and a lot more urgent to fix.
People with ADHD make incredible employees.
Not always the most organized—but fiercely loyal, wildly creative, and built for solving problems in ways others never would.
You just need to give them the right role.
Not always the most organized—but fiercely loyal, wildly creative, and built for solving problems in ways others never would.
You just need to give them the right role.
April 19, 2025 at 4:06 PM
People with ADHD make incredible employees.
Not always the most organized—but fiercely loyal, wildly creative, and built for solving problems in ways others never would.
You just need to give them the right role.
Not always the most organized—but fiercely loyal, wildly creative, and built for solving problems in ways others never would.
You just need to give them the right role.
ADHD doesn’t have to control your life.
I’ll show you what helped me start showing up better—for my kids and myself.
👇 Get the free 7-day “ADHD Essentials” email series here: focusondad.com
I’ll show you what helped me start showing up better—for my kids and myself.
👇 Get the free 7-day “ADHD Essentials” email series here: focusondad.com
FocusOnDad - Free ADHD Dad Essentials Email Course
Join the free 7-day email series designed for ADHD dads who want real, lasting change. Learn the core habits and mindset shifts to feel in control, show up for your family, and become the dad you…
focusondad.com
April 18, 2025 at 11:04 AM
ADHD doesn’t have to control your life.
I’ll show you what helped me start showing up better—for my kids and myself.
👇 Get the free 7-day “ADHD Essentials” email series here: focusondad.com
I’ll show you what helped me start showing up better—for my kids and myself.
👇 Get the free 7-day “ADHD Essentials” email series here: focusondad.com
Being a dad made my ADHD impossible to ignore.
Before kids, I could coast on last-minute energy and ride waves of inspiration.
But once I became a father, everything I’d been avoiding caught up with me—fast.
I had to change, or keep letting my family down.
That’s why I started Focus on Dad.
Before kids, I could coast on last-minute energy and ride waves of inspiration.
But once I became a father, everything I’d been avoiding caught up with me—fast.
I had to change, or keep letting my family down.
That’s why I started Focus on Dad.
April 17, 2025 at 8:10 PM
Being a dad made my ADHD impossible to ignore.
Before kids, I could coast on last-minute energy and ride waves of inspiration.
But once I became a father, everything I’d been avoiding caught up with me—fast.
I had to change, or keep letting my family down.
That’s why I started Focus on Dad.
Before kids, I could coast on last-minute energy and ride waves of inspiration.
But once I became a father, everything I’d been avoiding caught up with me—fast.
I had to change, or keep letting my family down.
That’s why I started Focus on Dad.
You can’t journal your way out of ADHD.
But you can journal your way into better reactions.
That’s a start.
But you can journal your way into better reactions.
That’s a start.
April 12, 2025 at 8:14 AM
You can’t journal your way out of ADHD.
But you can journal your way into better reactions.
That’s a start.
But you can journal your way into better reactions.
That’s a start.