A Solo Person's Guide to ADHD
A Solo Person’s Guide to ADHD is a podcast for adults with ADHD who are doing life without a built-in support system — no partner, no shared mental load, no automatic second brain.
If you’re single, living alone, or functionally solo, ADHD hits differently.
There’s no one reminding you to grab the thing, finish the form, or notice when you’re overwhelmed. Executive dysfunction doesn’t show up as chaos — it shows up as quiet overload, decision paralysis, and the constant feeling that something is wrong, even when you can’t explain what.
This podcast isn’t about productivity hacks, motivation, or “finally getting your life together.”
It’s about understanding what’s actually happening — where ADHD, solo living, and modern life collide — and learning how to build external support, structure, and safety on purpose.
Hosted by Christine Dunning, a master certified life coach, musician, and late-diagnosed adult with ADHD, each episode offers reflection, language, and practical reframes to help you:
- stop blaming yourself for systems that were never designed for solo brains
- identify problems earlier, before burnout sets in
- build structures that work with ADHD instead of against it
You’re not broken.
You’re not behind.
You’re doing too much alone — and this podcast exists to name that, clearly and honestly.
Want to connect? Find me on my website: www.twocatscoaching.com or email me at christine@twocatscoaching.com
A Solo Person's Guide to ADHD
Rituals & Real Talk: ADHD-Friendly Ways to Move Through Grief
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Host: Christine Dunning, Master Certified Life Coach & founder of Two Cats Coaching
Guest: Rev. Stacy Collins, MDiv, hospice chaplain & fellow late-diagnosed ADHDer
In our finale for the Grief Series, we explore rituals—simple, personal, ADHD-friendly ways to honor losses of all kinds: loved ones, pets, and the life you didn’t get to live. No incense required (unless you like it!). Think intention, not perfection.
Why Rituals Help
- Meaning-making: mark a change, honor a life, name “then vs. now.”
- Containment: a small “container” for big feelings—on your terms.
- Connection: to the person/pet, to yourself, or to community.
ADHD-Friendly Ritual Ideas (low prep, high meaning)
- Micro-rituals (5–10 min): light a candle; say their name; touch a keepsake.
- Senses-first: music/voice notes, a favorite scent (perfume, shirt), a textured object/jewelry, a favorite food.
- Memory corners: a small photo + object space (e.g., urn/paw print) you can visit briefly.
- Movement & elements: short walk, bare feet on ground, hands in water, let flower petals/leaves float downstream.
- Write & release: a letter you keep—or tear, burn (safely), or send downstream.
- Media moments: the movie, song, or comedian they loved; give yourself a “cry window” that feels safe.
- Dates & anchors: mark birthdays/anniversaries with a meal, photo flip-through, or short call with someone who “gets it.”
- Bucket-list in their honor: one action, large or small, that they always wanted to try or place they loved.
If Rituals Feel Hard (ADHD realities)
- Time blindness: set a reminder; stack it onto an existing habit (after coffee, light candle).
- Overwhelm: one step only (press play on a song; hold the object).
- Floodgates fear: set a timer; end with a grounding cue (water, fresh air, cozy blanket).
- Perfection trap: “done small” beats “not done.”
Favorite Lines
“Rituals are about intention, not complexity.”
“Say their name. The relationship isn’t gone just because the person is.”
Series Wrap
Episode 13: ADHD, Grief, and Big Feelings
Episode 14: Why Goodbye Doesn’t Come Easily (Loved Ones & Hospice)
Episode 15: The Quiet Ones Hurt the Most (Pet Grief)
Episode 16: The Life I Didn’t Live (Grieving Lost Dreams)
Episode 17: Rituals & Real Talk (ADHD-Friendly Grief Rituals) ← you’re here
Resources & Support
- 911 or 988 for emergencies
- Local grief groups, pet-loss hotlines, and ADHD-informed therapists
Disclaimer
This podcast is for education and support. It is not medical or mental-health advice. If you’re struggling to function or feel unsafe, please seek professional help (U.S.: 988 or 911).
Connect
- Website & show hub: TwoCatsCoaching.com
- IG/FB: @TwoCatsCoaching
- Looking for freebies? Click here
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