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Liz Melling Holistic ADHD Coaching and Support

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Liz Melling Holistic ADHD Coaching and Support

Helping women with ADHD reduce overwhelm, build self-trust and reconnect with themselves.

30/10/2026

If you've got ADHD, there's a good chance you've spent quite a bit of time researching it!

Reading books, following ADHD accounts, saving posts, learning about different strategies... and possibly getting a bit lost down the ADHD research rabbit hole!

You might know all about body doubling, timers, reminders, breaking tasks into smaller steps and all the other things that are supposed to help.

But knowing about these things and actually figuring out what works for you are two very different things.

And that's something I see as an ADHD coach.

Sometimes it's not more information that's needed. It's having someone to help you make sense of what you've learnt, explore what's getting in the way and work out what might actually help in your everyday life.

That's one of the things I love about coaching. It's not about giving everyone the same set of strategies or telling people what they should be doing. It's about working together to find approaches that suit the individual.

As ADHD Awareness Month comes to an end, I thought I'd mention that I currently have space for a few new 1:1 ADHD coaching clients.

So if you've been learning more about your ADHD but aren't quite sure what to do with all that information, feel free to send me a message.

We can arrange a free chat to explore what you'd like some support with and whether coaching might be a good fit.

29/10/2026

No plan, just seeing where the creativity takes me...

When I said in me session recently that I don’t know what I’m going to create, I loved the response of one of the participants: 'oh, I thought you would have it all planned out.' But no, when I deliver my Creative Pause sessions, I plan the concept, the prompt and the structure of the session, but I don’t plan what I’m going to create.

The whole point of these sessions is to see where our creativity takes us, and I want to be working alongside you, not ahead of you with everything planned out. It’s as much of a surprise to me as it is to you as to what I will create

Why not join us for some creative fun?! The next creative pause session is on the 5th November at 7pm. See my bio for the link ###

28/10/2026

I love sharing simple tools and approaches that can help busy ADHD brains.

Mid-Week Mini Resets are small pauses you can dip into to slow things down and refocus when your mind feels busy.
Try them out and let me know what you think!

This week’s reset: Breath Count

Close your eyes and count ten slow breaths, focusing on the rise and fall of your chest. If you lose count, just start again - it’s part of the practice.

Why it helps: ADHD minds often wander. Counting gives your brain a gentle structure to follow, helping you stay present while calming the nervous system.

Not every reset I share will be right for you - and that’s okay.
Think of these as ideas to try out, tweak, or leave behind, depending on what actually helps you.

This is just one of the many practical reset ideas I share in The ADHD Pocket Reset.

The book is designed to support ADHD brains in real life - with gentle, doable tools you can dip into when things feel overwhelming, restless, or hard to settle. It’s not about doing everything or doing it “properly”, but about building a personalised toolkit of resets that work for you.

If you’d like more ideas like this, click the link in my bio, or the ‘Learn more’ button (Facebook).

27/10/2026

I used to think I was just bad at mindfulness.

I really liked the idea of mindfulness. I wanted to be able to do it. I even did an eight-week intensive mindfulness course. But I found it really difficult to engage with. I’d get distracted, bored or frustrated that I couldn’t seem to do it the “right” way.

It wasn’t until I understood my ADHD and autism that I started to look at mindfulness differently.

Maybe the problem wasn’t that I was bad at it. Maybe I needed to find ways of being mindful that actually worked for me.

That’s what my free Mindfulness for ADHD guide is about. It explores why some of the traditional approaches to mindfulness can be harder when you have ADHD, along with practical ways to adapt things and experiment with different approaches.

If you’ve tried mindfulness before and thought “this just isn’t for me”, you might find this helpful.

Download your copy today via the link in my bio, or via the ‘Learn more’ button (Facebook).

26/10/2026

A few ADHD books from my bookshelf...

As it’s ADHD Awareness Month, I thought I’d share a few of the ADHD books I’ve collected along the way.

A Radical Guide for Women with ADHD by Sari Solden and Michelle Frank
This is a guided workbook that looks at some of the shame, negative self-talk and beliefs women with ADHD can develop about themselves, with reflections and exercises to help you move towards greater self-understanding and acceptance.

Square Pegs by Kim Raine
This one is particularly relevant to women diagnosed later in life. It explores how years of undiagnosed ADHD can affect your confidence and self-belief, and helps you unpick some of the stories and labels you may have carried with you.

Your Brain’s Not Broken by Tamara Rosier
This book focuses on understanding how ADHD can affect your emotions and everyday life, using real-life examples alongside practical strategies for things like motivation, time, organisation and relationships.

The Mini ADHD Coach by Alice Gendron
I love the format of this one. It’s illustrated, really digestible and deliberately written so you can dip in and out of it however you want. It covers all sorts of everyday ADHD experiences, from forgetting to eat and misplacing things to texting, deadlines and always feeling tired, along with a range of ADHD hacks to try.

And then, of course...
The ADHD Pocket Reset by me!
This book is full of over 50 short, simple resets for those moments when you’re feeling overwhelmed and need a bit of a pause. You can flick through, choose something that feels right in the moment, and experiment with different resets to discover what works for you. It’s small enough to pop in your bag, so you can have it to hand whenever you need it.

Have you read any of these? And what would you add to my ADHD bookshelf?

24/10/2026

A lot of people seem to think that if you’re doing well in life, you can’t have ADHD.

And I’ve spoken to people who’ve been told exactly that by GPs and even ADHD assessors. They’ve been told they can’t have ADHD because they’ve been to university and got a degree, they’ve got a good job, they’ve raised children, or because of other things they’ve achieved in their lives.

But those things don’t tell you whether or not someone has ADHD.

They tell you something about what that person has achieved. They don’t tell you how difficult some things may have been, how much effort it has taken to get there, what strategies they’ve developed along the way, or what might be going on behind the scenes.

What someone has achieved tells you what they’ve achieved. It doesn’t tell you whether they have ADHD.

And it certainly shouldn’t be used as a reason to dismiss someone who is asking for help.

Have you ever had your ADHD struggles dismissed because of something you’ve achieved or because you appeared to be “doing well”? I’d really like to hear your experience.

23/10/2026

You’re the person living in your brain every day. You know what things feel like for you, what you struggle with, what frustrates you and what you wish was easier.

But that doesn’t necessarily mean you know why something keeps happening, what’s getting in the way, or what might actually help.
And I think that’s where coaching can be really useful.

Sometimes you need ideas. Sometimes you need a question you haven’t thought to ask yourself. Sometimes you need someone to notice something you’ve missed, or help you look at something from a different angle.

And sometimes you need enough space to hear your own answer.

One of my clients, Becky, described this beautifully when she said:
“She knew when to guide me and when to give me space to find my own answers.”

That balance is really important to me.

I can bring my knowledge and experience of ADHD and coaching into the conversation. I can offer ideas and strategies, ask questions, notice patterns and help you explore what might be going on.

But good coaching isn’t about making you dependent on the coach having the answers.

It’s about helping you understand yourself well enough to find more of your own.

If that sounds like the kind of coaching relationship you’re looking for, send me a DM. We can have a free, no-obligation chat about what you’d like support with and whether working together might be a good fit.

22/10/2026

I'd love to chat with women who discovered they have ADHD as adults (with or without a formal diagnosis).

I'm particularly interested in what life was like after you realised you had ADHD. How you felt, what happened next, and what your experience has been like since.

I'm in the early stages of creating something new to support women with ADHD, and I've already had some really insightful conversations. I'd love to hear a few more perspectives before I take things further.

It's a relaxed 45-minute recorded video call. It isn't a sales call, and I won't be trying to sell you anything.

What you share will help me better understand women's experiences and where more support might be needed.

If you fancy a chat, comment CHAT or DM me and I'll send you the booking link xx

21/10/2026

I love sharing simple tools and approaches that can help busy ADHD brains.

Mid-Week Mini Resets are small pauses you can dip into to slow things down and refocus when your mind feels busy.
Try them out and let me know what you think!

This week’s reset: Micro Collage

Tear three scraps of paper, magazine bits, or sticky notes and arrange them in any way that feels good. Stick them down or just play with the layout.

Why it helps: Tactile, visual play helps ADHD brains regulate through movement and sensory engagement. It’s creative grounding in miniature form.

Not every reset I share will be right for you - and that’s okay.
Think of these as ideas to try out, tweak, or leave behind, depending on what actually helps you.

This is just one of the many practical reset ideas I share in The ADHD Pocket Reset.

The book is designed to support ADHD brains in real life - with gentle, doable tools you can dip into when things feel overwhelming, restless, or hard to settle. It’s not about doing everything or doing it “properly”, but about building a personalised toolkit of resets that work for you.

If you’d like more ideas like this, click the link in my bio, or the ‘Learn more’ button (Facebook).

19/10/2026

It’s ADHD Awareness Month, and I wanted to share a little about how I used to view myself before I understood my ADHD.

I had explanations for a lot of the things I found difficult. They just weren’t particularly kind ones.

The five things in this carousel were some of the things I judged myself for most.

Understanding my ADHD hasn’t suddenly made those things disappear. There are still days when I struggle to get started, feel overwhelmed by my emotions, or wonder how I can find something easy one day and ridiculously difficult the next.

But I understand those experiences differently now.

I’m much more likely to get curious about what’s going on rather than immediately deciding that the problem is me.

And for me, that’s one of the reasons ADHD awareness matters. Understanding what ADHD can actually look like hasn’t just given me more information about ADHD. It’s changed some of the ways I understand myself.

What’s something you used to judge yourself for that you understand differently since learning about your ADHD? Let me know in the comments xx

Address

Bradford

Opening Hours

Monday	10am - 6pm
Tuesday	10pm - 6pm
Wednesday	10am - 6pm
Thursday	10am - 6pm
Friday	10am - 6pm

Website

https://lizmelling.co.uk/

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