Rituals & Real Talk: ADHD-Friendly Ways to Move Through Grief

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

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