Liz Melling Holistic Wellbeing and ADHD Coaching

Liz Melling Holistic Wellbeing and ADHD Coaching Hi, I'm Liz!

I help ADHD women feel more confident, connected and authentically themselves through holistic and creative approaches that honour their unique minds.

One thing I've noticed in both my own life and the people I work with:When we say we're "stuck", we're often describing ...
05/06/2026

One thing I've noticed in both my own life and the people I work with:
When we say we're "stuck", we're often describing stress.

And stress changes the way we think.
It narrows our focus.
Makes decisions feel harder.
Turns simple problems into impossible ones.

So, when you're overwhelmed, the answer usually isn't to push harder.
It's to create enough space for your nervous system to settle.

That's where the idea of Creative Resets came from.
I wanted something simple that could help interrupt that cycle of overthinking and overwhelm before it spiralled further.

Inside my Creative Resets Guide, you'll find easy creative exercises that help you shift gears, slow down, and reconnect with clearer thinking.

No artistic ability required.
No special equipment.

Just a pen, a few quiet minutes, and permission to pause.

💭 Have you ever noticed the difference between being stuck and being stressed?

Comment RESET, and I'll send you the link to download your free copy.

One of the things I love most about cats is that they remind us to slow down.They don't rush.They don't worry about bein...
04/06/2026

One of the things I love most about cats is that they remind us to slow down.

They don't rush.

They don't worry about being productive every minute of the day.

They stretch.
They nap.
They find sunny spots.
They ask for attention when they need it.
And somehow they seem completely unapologetic about all of it.

When life feels busy, stressful, or overwhelming, spending a few minutes with a cat can be a beautiful reset.

The gentle rhythm of their purring.
The comfort of their presence.
The simple act of stopping what you're doing long enough to stroke a furry friend.

It's no wonder that many people find their pets help reduce stress, lift their mood, and bring a sense of calm during difficult times.

So today, on National Hug Your Cat Day, I'm grateful for the reminders our feline companions give us every day:

Pause more.
Rest when you need to.
Seek out comfort.
And don't underestimate the power of a quiet moment.

🐾 If you share your life with a cat, I'd love to see them.

Drop a photo in the comments or tell me their name below.

03/06/2026

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: Humming Breath

Take a slow breath in, then hum as you exhale. Feel the vibration in your chest and throat. Repeat for three breaths.

Why it helps: The vibration activates the vagus nerve, which helps calm the nervous system and reduce stress. It’s a quiet, portable way to soothe yourself anywhere.

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).

Ever find yourself going round in circles, unable to think clearly, no matter how hard you try?When we're stuck or overw...
02/06/2026

Ever find yourself going round in circles, unable to think clearly, no matter how hard you try?

When we're stuck or overwhelmed, the instinct is almost always to push through. But the more we push, the harder it becomes to think clearly - and we can end up more frustrated and stuck than when we started.

What actually helps is doing something that gently steps you away from the thinking, even just for a few minutes.

That's exactly what Creative Resets is for. It's a free guide packed with simple activities using drawing, mark-making, and colour to help you pause, reset, and refocus - right where you are, with whatever you have to hand.

No artistic skill needed. Nothing to get right. Just a pen and a few minutes.

Download your free copy by visiting the Free Resources link in my bio or clicking the ‘Learn more’ button on Facebook.

I recently went to the Jim Moir exhibition at Cartwright Hall and I’m really glad I did.What I loved most was how varied...
29/05/2026

I recently went to the Jim Moir exhibition at Cartwright Hall and I’m really glad I did.

What I loved most was how varied it all was. Different styles, different approaches, and his use of colour just pulls you in. It made the whole thing feel interesting to move through, rather than samey. And some of the pieces were huge. Proper “where would I even put that?” kind of huge. Not that it mattered, because I definitely didn’t have £10,000 spare anyway.

This quote of his stuck with me:

“I’ve always varied styles. I don’t want a brand. I like to confuse people.”

That really landed.

I think because I’m the same. I like moving between things. Different materials, different ways of working, different styles depending on what feels right. I don’t naturally fit into doing one thing, one way.

For me it’s much more about the process than the outcome. Playing. Experimenting. Following whatever’s there and seeing what happens, rather than trying to make it neat or consistent.

If you’re near Bradford, it’s worth a visit.

27/05/2026

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: Shape Fill

Draw any shape (a circle, square, or heart etc), then fill it with lines, dots, or patterns.

Why it helps: Repetitive mark-making is soothing for busy minds. It provides gentle structure and focus without pressure to “create” something perfect.

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).

I received a lovely email from someone who has bought the ADHD Pocket Reset book, and I am so glad that it is supporting...
26/05/2026

I received a lovely email from someone who has bought the ADHD Pocket Reset book, and I am so glad that it is supporting people with ADHD in different areas of their health and wellbeing. Jayne said,

"I just wanted to share some feedback on one of the ADHD Pocket Reset activities that I have found particularly useful. As well as my ADHD and Autism, I am blessed with hypermobility, which causes tense aches in my joints, particularly in my shoulders and neck when working at the desk all day. The shoulder drop was really helpful in making me aware of this tension and relieving some of this discomfort and pain. I will be using this more often, so just wanted to say 'thank you'."

🌿 If you'd like to get a copy, visit the link in my bio or click the ‘Learn more’ button on Facebook.

Things that make more sense now through an AuDHD lens…I spent most of my life feeling like a contradiction of myself. I ...
23/05/2026

Things that make more sense now through an AuDHD lens…
I spent most of my life feeling like a contradiction of myself. I couldn’t understand the constant conflict that would go on inside my head. Things like;

- Wanting routine but resisting it at all costs.
- Wanting connection but also needing space.
- Feeling overstimulated and yet still craving something more.
- Having a system work for me one day and not the next.

None of it felt consistent, and none of it quite made sense.

What I now know is that a lot of this comes from different needs in my brain pulling in opposite directions. The part that wants structure, predictability, and calm. And the part that needs novelty, stimulation, and movement. It can feel like a constant back-and-forth. A quiet tug-of-war running underneath everyday life.

It’s easy to assume you are the ‘problem’ and that you are ‘just being difficult’. But when you understand what’s actually going on, you can start to unpick things and find ways forward that support your different needs.

Sometimes that looks like adjusting things, other times it looks like trying a different approach. And sometimes it’s simply recognising which need is louder in that moment. There isn’t always a perfect answer, but there can be more understanding, more flexibility, and a bit more compassion for yourself in the middle of it.

No one really saw how much effort it took just to get through the day…Because you got so good at holding it all together...
22/05/2026

No one really saw how much effort it took just to get through the day…
Because you got so good at holding it all together.

Constantly adapting.
Masking.
Coping.
Surviving.

So from the outside?
It didn’t look like you were struggling.

But sometimes…
you just need someone to see the real you.

Maybe that’s you right now.

Trying to make sense of things in your own head.
Holding more than you let on.
Getting on with it… because that’s what you do.

But underneath it all?
You just want someone to actually get it.

Because most people aren’t struggling because they’re broken…

They’re struggling because:
→ no one has really listened to them
→ they’ve been carrying everything quietly
→ they’ve been talked at… not understood

And after a while?
That gets heavy.

That’s where I can help…

I create a space where you can:
✨ say the thing you’ve been holding in
✨ feel seen without having to explain yourself 10 times
✨ finally make sense of what’s going on in your head

From there?
Clarity comes.
Confidence follows.
And everything starts to shift.

If you’ve been craving that kind of space…
You don’t have to keep doing this alone.

↓ Comment HEARD if this is what you’ve been needing, and I'll share a special offer with you xx

Does your brain ever feel like it’s constantly “on”?Do you have racing thoughts, too many mental tabs open, find yoursel...
21/05/2026

Does your brain ever feel like it’s constantly “on”?

Do you have racing thoughts, too many mental tabs open, find yourself overthinking conversations, trying to remember everything at once, and feeling mentally busy even when you’re supposed to be resting?

If this sounds familiar, I have an online workshop coming up in June offering a space to pause, slow things down, and gently explore the mental clutter, overwhelm, and constant stream of thoughts that can leave you feeling mentally overloaded.

During the session, we’ll explore:
- what mental overwhelm can feel like
- externalising thoughts and mental clutter creatively
- noticing what’s taking up space in your mind
- creating moments of pause and reflection
- reconnecting with what feels supportive for you

The session is neurodivergent-friendly, low-pressure, and welcoming. You don’t need to be “good” at art or creativity to take part. Just bring yourself exactly as you are.

Join us on Thursday 18th June, 7:00–8:30PM (UK), Online via Zoom, £15

Find out more about the session and how to book your place by visiting the link in my bio or clicking the ‘Learn more’ button on Facebook.

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

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