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We dig into why conversations feel so darn hard with ADHD and what you can do to improve your participation in them. We share tactics to track meaning, slow down your speech, steer small talk, and set up your environment so people feel heard and you feel calm.

• ADHD working memory limits and filtering challenges
• focus on themes and emotions rather than details
• paraphrase to confirm understanding
• direct small talk with curious, specific questions
• honest resets when you lose the thread
• pause before speaking to shape one clear point
• slow speech to reduce false starts and interruptions
• prepare short, upbeat answers to common topics
• practical gaze strategies instead of strict eye contact
• arrange your space to cut distractions
• avoid multitasking and leave before energy crashes
• center the goal that others feel understood

Thank you for your time! Please come back next week for a new episode of Thoroughly ADHD

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Here are some ADHD-smart strategies to enjoy parties without the food and drink hangover. Simple guidelines, seating choices, and exit cues help you feel good during the event and the next day.

• why parties and holidays increase impulsive eating and drinking
• how poor interoception and dopamine drive overindulgence
• pre-event routines that lower risk
• buffet scanning and one-plate strategy
• seating away from food and staying engaged
• no-seconds rule for buffets and dinners
• starting with a non-alcoholic drink
• mood check-ins to prevent emotional eating and drinking
• setting time or cue-based exits
• planning with compassion for future you

If you have any questions about this topic or you want to develop an individualized plan for yourself, I'm here for you

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Here's a practical plan to make holiday gatherings calmer and kinder for ADHD brains. We can't control our relatives, but we can control our expectations, our choices, and our escapes.

• reframing holidays with self-acceptance
• planning for positives and known triggers
• early warning signs and emotional check-ins
• discreet breaks to reduce overload
• food boundaries and bringing safe options
• limiting or skipping alcohol to stay regulated
• focusing on what we can control