ADHD Adept (2026)

19/09/2025

I had such a good time doing this.

Earlier this week I ran a neurodiversity and inclusion session with the team at King, and it was just great. Lots of curious people, engaging questions, and a real sense that they’re not just ticking a box but actually wanting to understand how this stuff plays out in real teams.

We talked about how performance can be a coping mechanism.

About how many people are getting through the day on effort, not ease.

About the difference between support that looks nice on paper and support that actually helps.... and lots more

And then we had a cracking Q&A.

🗣️Just a heads-up: October is ADHD and Neurodiversity Awareness Month.

If you and your team is thinking “we should probably do something…”, I can help with that.

This is the work I do with organisations who want a neuroinclusive culture.
Not because they have to. Because they actually care about getting it right.

Thank you again to King for being up for a real, generous conversation

28/08/2025

I'm so happy to let you know that I’ve been invited to be one of the new ADHD Champions for the UK Parliament, it feels quite special and I’m really glad to be part of it.

The initiative is focused on making Parliament more ADHD-accessible, whether you’re meeting an MP, attending a committee, or just finding your way around the building. It sits alongside the Autistic Champions programme, with a shared aim: for access to be considered as standard, not something you have to request.

As someone with lived experience of ADHD, and through my work as a coach and neuroinclusion consultant, it feels meaningful to contribute. I’ll be joining a small group of Champions to share insights and shape how this programme evolves.

It’s a good step forward, and I’m proud to be doing it alongside some brilliant people Sarah West I Certified ADHD Coach Jamie Gordon , Matthew S Menzies Tania Gerard Digital Kate Whitley

14/08/2025

Things I’ve started doing with ChatGPT that help me on a daily basis

Not to be clever.
Not to automate my life.
Just to make things a bit more doable.
I’ve found it helps not to treat ChatGPT like a genius.
But more like a calm, never-tired assistant I don’t have to impress.

Here are some things I use it for:
→ Writing the reply I can’t seem to draft
→ Breaking a vague idea into steps or fleshing the idea out
→ Sort my spiraling thoughts into categories and themes that helps me priorotise

Sometimes I even ask it to summarise the emotional tone of a message—
“So I don’t over-apologise when I’m not the one who should be.”
It’s not perfect. But it’s saved me hours of executive dysfunction spirals.

And it never once said, “Haven’t you done this already?” because it doesn't have an ego with any opinions

This is not outsourcing.
It's not cheating.
Just a small act of support for a brain that works a little differently.

13/08/2025

Should you disclose ADHD to your employer?

I get asked this all the time:
➡️ “Do I have to tell my employer I have ADHD?”
➡️ “Could I lose my job if I do?”
➡️ “What if they think I’m difficult or risky?”
There’s no rule that says you must disclose ADHD at work. It’s personal, contextual, and sometimes strategic.
Some of my clients share it right away to filter out unsupportive workplaces. Others keep it private and just talk about how they work best.

If you’re trying to decide, ask yourself:

✅ Would sharing help me get adjustments that let me thrive?
✅ How does this employer handle inclusion and psychological safety?
✅ Could I get the same support by simply describing how I work best, without naming ADHD?

If you’re ever weighing it up, I’ve put together free tools that help.
Because you deserve a workplace that gets it.
Download my article for more tips - link in Bio

07/08/2025

Neuroinclusion is already happening.
It’s not waiting for permission or policy.
It doesn’t always have a label, and it rarely gets formal credit.
But it’s there. In every workplace.

Every time a manager quietly shifts a deadline because they can sense someone’s overwhelmed.
Every time a colleague says, “Hey, do you want to screen-share and talk it through?” instead of sending another email.
Every time a job offer gets extended even though the interview felt “atypical,” but something in the work samples lit up the room.
That’s neuroinclusion.

Not as a programme, but as a pattern.

So what's the problem?

Right now, inclusion is accidental.
It depends on instinct, empathy, workaround, or luck.
It’s driven by individuals, not systems.
And accidents don’t scale.
You can’t build an equitable culture on a foundation of informal generosity.

You can’t expect people to thrive while constantly translating themselves just to fit in.
And you certainly can’t claim inclusion if neurodivergent employees are only succeeding in spite of your systems, not because of them.
If you’re still asking, “Do we need to focus on neuroinclusion?”
You’re already behind.

The real question is:
How much of your workplace is currently surviving on invisible labour?
How many people are compensating for systems that weren’t designed with them in mind?
Because neuroinclusion isn’t about being nice.
It’s not about softer edges or more polite policies.
It’s about sharper design.
Design that assumes difference.
Design that flexes.
Design that invites people to work in the ways that actually work.

So if you’re only focused on awareness days, e-learning modules, or inspirational speakers—
That’s not inclusion. That’s PR.
Inclusion happens in your workflows.
In your hiring rubrics.
In your meeting defaults.

In your expectations about “professionalism,” “communication,” and “potential.”
Neuroinclusion doesn’t just ask you to add something.
It asks you to reimagine what was never working that well to begin with.

👉 Ready to move from accidental inclusion to intentional design? Let’s talk. DM Me

06/08/2025

Can ChatGPT actually help with ADHD?
Made a plan… immediately lost track of it?

If you’ve ever opened a cupboard and forgotten why…
Or reread the same email three times with zero retention...
You’re not broken. Your brain is overloaded.

For those of us managing ADHD (diagnosed or not), executive function is often the bottleneck. It’s not just memory — it’s the effort to decide, start, prioritise, or keep going.

That’s where ChatGPT helps.
Not as a productivity hack — as a pressure release.

Here’s how I use it:

1. Offload your brain
→ Turn voice-dumps into to-do lists
→ Sort tasks by urgency or energy
→ Remind you what you said you’d do
🟣 No judgment. No ego. Just support.

2. Untangle vague messages
→ “What are they actually asking me?”
→ “How do I reply without overcommitting?”
→ “Does this even need a reply?”
🟣 It gets you unstuck — fast.

3. Summarise what feels too dense
→ Workplace policies, long docs, research
→ Ask for bullet points, plain English, or just the relevant bits
🟣 You don’t have to pretend you absorbed it all.

4. Break through decision fatigue
→ “Help me weigh pros and cons”
→ “What’s one small next step?”
→ “Can you coach me through prioritising?”
🟣 A sounding board when your brain’s on pause.

5. Build light structure
→ Sketch a loose plan or mind map
→ Break tasks into micro-steps
→ Draft awkward convos (boundaries, invoices)
🟣 Scaffolding, not a cage.

This isn’t about outsourcing your life.
It’s about conserving energy for what matters.
Your brain isn’t lazy. It’s working overtime.
Let something else carry a bit of the load.

What did I miss? How do you use AI to ease mental load?

04/08/2025

What People Get Wrong About ADHD and Leadership

ADHD in leadership doesn’t look like chaos.
It looks like the person who’s calm in meetings, sharp in strategy sessions…
…and still spends their evenings triple-checking everything they said.
You are capable. But in a system that rewards one way of thinking,
being seen as capable often means masking what it really takes.

You might be praised for being strategic, dynamic, a big-picture thinker
But inside, you're haunted by the tiny details you missed.
The unread email. The thing you meant to say but forgot.

Success doesn’t feel like success when you’re
…constantly worried you’re about to drop something
.…over-relying on last-minute panic…spending your weekends recovering from pretending you’re fine.

In coaching, I often hear:
🌀 “People assume I’m confident. I’m barely holding it together.”
🧱 “I feel like I’ve built my career on unsustainable effort.”
🎭 “No one sees what it costs me to look competent.”

These are not leadership deficits.
They’re signs that the system wasn’t built with your brain in mind.
Coaching doesn’t “fix” your executive function.
But it does help you lead in a way that doesn’t cost your wellbeing.

If that’s something you’re ready for, coaching can help
My 1:1 coaching waitlist is now open. DM me to learn more.

31/07/2025

People with ADHD in senior or demanding roles don’t always look like they’re struggling.

Sometimes they look like the person who never drops the ball
.…because they never let themselves rest
.…because they’ve built their whole career around compensating.

I work with leaders who seem unflappable on the outside, you'd never think they have ADHD most of the time..... but what you don't see is that they are constantly recalibrating inside their heads
.....just to keep up, just to stay ahead of the cracks no one else sees.

They tell me things like:
🧠 I build complex organisational systems just to function.
🗣️ I rehearse conversations and prepare endlessly for interactions that might never happen..... just in case
😶 If I’m honest about how hard it is, I’m scared the respect will disappear.

This is the cost of proving capability in a system that doesn’t always recognise how your brain works.
When that cost goes unnamed, it builds quietly.
NOT because you’re not capable
but because being seen as capable often means masking what it really takes.
If this is you, please hear this: your exhaustion isn’t a weakness.
It’s a signal. And it’s valid.

In coaching, we don’t just talk strategy. We create space to feel the cost.
To stop white-knuckling your way through leadership.
To stop hiding the reality behind the high-functioning mask.

If you’re done doing it alone, get in touch.
📩 My 1:1 coaching waitlist for August is now open.
DM me or drop a comment if you'd like to talk more.

29/07/2025

Supporting Neurodivergent Talent Starts with Listening

I’m pleased to invite you to our next Ask an ADHD Coach session, hosted in collaboration with ADHD UK.
🗓️ Date: Tuesday, 5th August 2025
🕔 Time: 5:00 PM BST
🌐 Location: Online – 🔗https://events.adhduk.co.uk/event/ask-an-adhd-coach-about-how-to-navigate-the-workplace-with-adhd-with-tina-squire-13/ or link in Bio

These sessions are more than just advice — they’re safe, inclusive spaces for exploring real challenges and practical solutions for ADHD in the workplace.

📌 Why this matters:
Many neurodivergent employees face serious challenges in the workplace. Some have experienced situations as severe as potential constructive dismissal, often triggered by misunderstandings when disclosing their ADHD. Managers’ visible frustration or lack of empathy can undermine confidence and create a sense of being more of a burden than a valued employee. Unfortunately, this experience is all too common and stems from a combination of limited awareness and generational gaps in understanding. However, with increased knowledge, empathy, and practical tools, we can begin to dismantle these barriers.

🧠 Topics We Cover Include:
Navigating interview anxiety as a neurodivergent candidate
How and when to disclose ADHD to a potential employer
Language and strategies to confidently request reasonable adjustments
Handling difficult conversations with managers or HR when faced with frustration or misunderstanding
Building your self-advocacy muscle without fear of stigma

Let’s keep the conversation going — and work toward building neurodiversity-smart workplaces where everyone can thrive.

If you want, I can assist with scheduling or boosting engagement around the post as well!
Let me know if you’d like a graphic template for Stories or a suggested image for the LinkedIn post.

28/07/2025

Can AI actually help ADHD brains?

I'm not going to lie, I'm in the converted camp when it comes to AI but I appreciate that many of us have tried digital tools and maybe it haven't quite 'clicked' or maybe it's even made things worse.

But generative AI (like ChatGPT) is a bit different: it's interactive, not just automated.
This means that we can use it to support our somewhat disabled Executive Functions.
So to that end I've put together what I hope are some practical tips

🔧 How to actually use ChatGPT for ADHD:
3 practical ideas

The One-Touch Rule: Say your thought once, and let ChatGPT remember it.
Use voice-to-text: "Here's everything on my mind right now…" → AI turns it into a plan.

The 1-3-5 Rule (ADHD-style):
1 big-ish thing, 3 medium things, 5 micro-tasks. Ask ChatGPT to sort your to-do list into that shape.

The 24-Hour Rule:
Overwhelmed? Ask ChatGPT: "What can wait 24 hours?" It helps prevent impulsive decisions during dopamine droughts.

🧠 Some of the AI Tools I use for my ADHD Right Now
ChatGPT (for thought processing and memory scaffolding)
Goblin Tools (task breaking + tone checking)
Gemini to summarise or create ideas for emails
Otter.ai or plaud.ai (if you’re voice-dominant and struggle with note-taking)
Gamma.ai for presentation and image generation

😰 Burnout is real. You’re not broken.
AI can’t fix ADHD, and it shouldn’t try to.
But it can act as your buffer, your interpreter, your memory.
And sometimes that’s all we need to get to tomorrow.

I say this often but I'm going to send it again. You don’t need a perfect system. You just need support that shows up when your brain can’t and sometimes that is AI

What are some of your favourite AI tools and how do you use them?
If you are struggling to get into AI what is stopping you?

24/07/2025

How does ADHD affect work?

It’s easy to think it’s all about focus, zoning out in meetings or forgetting what was said.

But actually, ADHD shows up at work in dozens of hidden ways:

How time blurs (or shrinks to panic o’clock)
How memory gets patchy even when you care
How your energy spikes and crashes
How you might need to talk or draw to figure things out
How tiny bits of feedback sting more than they should

None of this means you’re lazy or flaky.
It just means your brain works differently from what most jobs are built around.

That’s why small tweaks, to how tasks are set up, how info is shared, or even how your day is structured, can make such a huge difference.

💬 What’s one way ADHD affects your work that you wish people understood?
(Chances are someone else will say “same.”)

22/07/2025

Why is ADHD so hard at work?
It’s not because you’re lazy. Or disorganised. Or don’t care.

It’s because most workplaces aren’t designed for how your brain works.

🧠 You might:
– Struggle to get started, even with things you enjoy
– Get stuck in endless perfection loops, afraid to make a mistake
– Mask how overwhelmed you are, so no one sees what it’s costing you

The result? Work feels 10x harder than it seems for everyone else.

When I coach clients with ADHD, we map where their energy dips, how they process time and tasks, and what actually helps, not just what’s expected.

Once we understand how your brain *really* functions, the pressure shifts. Work stops feeling like a battle.

💬 What’s one thing that makes work harder for your brain?
Drop it in the comments — I promise you’re not the only one.

ADHD Adept

19/09/2025

28/08/2025

14/08/2025

13/08/2025

07/08/2025

06/08/2025

04/08/2025

31/07/2025

29/07/2025

28/07/2025

24/07/2025

22/07/2025

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