# levelupmyadhd.com


## Posts

- [When Life Takes Over: How to Reset Without the Guilt Spiral](https://levelupmyadhd.com/when-life-takes-over-how-to-reset-without-the-guilt-spiral/): When Life Takes Over: How to Reset Without the Guilt Spiral Ever had a routine you loved, a habit you were crushing, or a goal you were laser-focused on — until life happened and everything went sideways? Yeah, me too. This summer, between kids being home, juggling work, and managing my vision issues (binocular vision dysfunction is an asshole, but here we are), my capacity ran out. And the thing that had to take a backseat? My podcast. But here’s what I didn’t do: I didn’t beat myself up. I didn’t shame-spiral. I didn’t decide I must be a hopeless […]
- [How to Build a Movement Habit That Actually Works](https://levelupmyadhd.com/how-to-build-a-movement-habit-that-actually-works/): ADHD & Exercise (Part 2): How to Build a Movement Habit That Actually Works This is Part 2 of my series on ADHD and movement. If you missed Part 1, don’t worry — you can jump right in here. If you’re reading this, chances are you’ve tried the whole “just go to the gym three times a week” thing before. Maybe you’ve downloaded fitness apps, bought workout gear, or signed up for classes with the best intentions. And maybe, like so many of us with ADHD, those plans didn’t quite stick. Here’s the thing: adulting is hard, movement doesn’t always […]
- [ADHD & Exercise: How to Move Your Body When Traditional Fitness Fails You](https://levelupmyadhd.com/rethinking-exercise-with-adhd-why-you-struggle-and-how-to-make-it-easier/): ADHD & Exercise: How to Move Your Body When Traditional Fitness Fails You Recently, my 15-year-old walked into the room to find me at my standing desk … dancing. Not cute TikTok dancing — I was bobbing, weaving, doing high knees and side lunges. The sprinkler might have made an appearance, and the Carlton was surely featured … all while I was scripting a podcast episode. The look on her face? Pure teenage judgment. But you know what? I was focusing and moving. And honestly? It felt amazing. (OK maybe the look on her face made it even more satisfying.) […]
- [Why Do We Always Lose Sh*t? The ADHD Mystery Files](https://levelupmyadhd.com/why-do-we-always-lose-sht-the-adhd-mystery-files/): Why Do We Always Lose Sh*t? The ADHD Mystery Files “It was Colonel Mustard … in the kitchen … with the candlestick.” Except this wasn’t Clue. This was real life — and instead of solving a murder, we were trying to crack the case of my husband’s missing DnD dice. Welcome to adulting with ADHD, where every day is a mystery, your house is full of unsolved cases, and your brain is both the lead detective and the prime suspect. As an adult with ADHD, a mom of at least 2 kiddos with ADHD (jury is still out on our […]
- [The Problem with "Should": Why It’s a Trap for ADHD Brains](https://levelupmyadhd.com/the-problem-with-should-why-its-a-trap-for-adhd-brains/): The Problem with “Should”: Why It’s a Trap for ADHD Brains Do you ever feel buried under a mountain of “shoulds”? “I should be more productive.” “I should remember to call people back.” “I should get my life together.” If that sounds familiar, you’re not alone? For those of us with ADHD, the word “should” carries an especially toxic load. Let’s talk about why it’s more than just unhelpful — why it’s often flat-out wrong. The Sneaky Toxicity of “Should” “Should” is soaked in shame. It implies that you’re doing something wrong simply by existing as you are. And for […]
- [ADHD Procrastination Hacks: How to Stop Avoiding and Start Doing](https://levelupmyadhd.com/adhd-procrastination-hacks-how-to-stop-avoiding-and-start-doing/): ADHD Procrastination Hacks: How to Stop Avoiding and Start Doing If you’ve ever found yourself deep-cleaning your kitchen to avoid sending a single email or reorganizing your closet instead of making a doctor’s appointment, you’re not alone. Procrastination is practically an Olympic sport for ADHD brains — but here’s the kicker: A growing body of research suggests that procrastination is about emotion regulation, not time management or motivation. It’s not about avoiding the task itself — it’s about avoiding the uncomfortable feelings that come with it. The guilt, the overwhelm, the fear of not doing it perfectly. In this post, […]
- [ADHD Time Perception: Why the Clock and I Are Not Friends](https://levelupmyadhd.com/adhd-time-perception-why-the-clock-and-i-are-not-friends/): ADHD Time Perception: Why the Clock and I Are Not Friends If you have ADHD, you already know: time is a scam. One minute, you’re sitting down for “just five minutes” of scrolling, and suddenly … it’s three hours later. Other times, you’re stuck waiting for something, and five minutes feels like you’ve been trapped in an endless time loop. And no matter how many times you swear you’ll leave on time, you somehow still end up rushing out the door at the last second.Why? Because ADHD brains don’t experience time the way neurotypical brains do. It’s not just about […]
- [Finding Your Flow: ADHD-Friendly Strategies for More Focus & Less Frustration](https://levelupmyadhd.com/finding-your-adhd-flow/): Finding Your Flow: ADHD-Friendly Strategies for More Focus & Less Frustration Ever had one of those rare, magical days where everything clicks? You get lost in your work, knock out lingering tasks, and somehow manage to be a functional adult with minimal effort? And then, the next day… poof. Your brain nopes out. You sit down to recreate yesterday’s magic, and ADHD is like, “Nah, we don’t do that anymore.” If this sounds familiar, you’re not alone. ADHD focus can feel wildly inconsistent — but there are likely patterns. Once you understand the things that fuel (or drain) your energy, […]
- [Ideas for Letting Your ADHD Brain Run Wild (Because Adulting is Overrated)](https://levelupmyadhd.com/ideas-for-letting-your-adhd-brain-run-wild-because-adulting-is-overrated/): Ideas for Letting Your ADHD Brain Run Wild (Because Adulting Is Overrated) Most ADHD advice is about being productive, getting organized, and managing your symptoms. But let’s be real — sometimes you just want to enjoy your weird little ADHD brain instead of fighting it. That’s why I put together this list of tools, apps, and resources that fuel creativity, curiosity, and dopamine (without the guilt). And because our memories often suck (mine most of all) here are all the ideas mentioned in my recent podcast episode. Some links in this post are affiliate links, meaning I may earn a […]
- [ADHD Masking: Performing 'Normal' Is Draining AF](https://levelupmyadhd.com/adhd-masking-performing-normal-is-draining-af/): ADHD Masking: Performing ‘Normal’ Is Draining AF For many of us with ADHD, especially those diagnosed later in life, figuring out who we really are versus who we’ve been pretending to be can be a journey. The deeper we dig, the more we realize how much effort we’ve put into seeming “normal.” But normal for who? And at what cost? Welcome to the world of ADHD masking. What Is ADHD Masking? Masking is exactly what it sounds like—suppressing or hiding ADHD symptoms to fit into the world around us, to appear more “neurotypical.” It can look like: If any of […]
- [How ADHD Adults Can Build Routines That Actually Work](https://levelupmyadhd.com/how-adhd-adults-can-build-routines-that-actually-work/): How to Build Routines That Actually Work for Your ADHD Brain Do routines and ADHD feel like oil and water to you? You’re not alone. For many adults with ADHD, the word “routine” conjures up images of rigid schedules and never-ending checklists that they will never, ever stick to. But what if I told you routines don’t have to feel like a soul-sucking list of things to do? Instead, they can be your secret weapon for less chaos, better focus, and a more grounded day. In this post, we’re breaking down what routines really are, why traditional routines fail for […]
- [Why Habit-Building Should Be a Team Effort (Not a Solo Grind)](https://levelupmyadhd.com/why-habit-building-should-be-a-team-effort-not-a-solo-grind/): Why Habit-Building Should Be a Team Effort (Not a Solo Grind) Ever tried to build a habit and felt like you were fighting your brain the whole time? You get that spark of motivation — this time it’s going to be different. But then … life gets chaotic. The habit slips. And you’re left wondering why sticking with it feels so freaking hard. Spoiler alert: It’s not you. Habit-building is tough enough on its own, but when you have ADHD, the struggle is real. Consistency, motivation, and remembering the habit in the first place? Yeah, those can feel like boss-level […]
- [Parenting ADHD Kids When You Have ADHD](https://levelupmyadhd.com/parenting-adhd-kids-when-you-have-adhd/): Parenting ADHD Kids When You Have ADHD: Finding Connection in the Chaos Parenting is hard. Parenting with ADHD? Really hard. Parenting ADHD kids when you also have ADHD? Welcome to the Thunderdome. In this post, we’re diving into the challenges of parenting ADHD kids when you’re managing your own ADHD. I’ll share strategies that actually work and why focusing on connection (not perfection) is the ultimate parenting hack. Key Challenges (and How to Overcome Them) It’s not just your imagination and you aren’t being overdramatic: Parenting ADHD kids when you have ADHD is an endurance sport. It’s a mix of […]
- [What’s F*cking with Your Focus (and How to Fix It)](https://levelupmyadhd.com/fix-your-focus-issues/): What’s F*cking with Your Focus (and How to Fix It) Ever wonder why it’s easier to recite all the lyrics of the Fresh Prince of Bellaire theme song than it is to finish your to-do list? If your focus feels like a cat you’re trying to herd — chaotic, frustrating, and a little pointless — you’re not alone. As an ADHD coach (and fellow chaos wrangler), I know that focus struggles go beyond “I have ADHD.” Sometimes, it’s your cluttered space. Sometimes, it’s the skipped meals. And sometimes, it’s those random ass questions that won’t stop playing on repeat in […]
- [ADHD Overwhelm: Why It Happens and How to Manage It](https://levelupmyadhd.com/your-attitude-not-your-aptitude-will-determine-your-altitude/): ADHD Overwhelm: Why It Happens and How to Manage It Ever feel like you’re drowning in unfinished projects, your inbox is exploding, and sticky notes that were supposed to help you stay organized have become more like wall art? The clock ticks, your mind races between 50 things, but somehow, you’re frozen. Welcome to ADHD overwhelm — where life doesn’t just feel big; it feels downright impossible. If this resonates with you, you’re not alone. As an ADHD coach and fellow traveler on this bumpy road, I’ve seen how easily overwhelm can creep in and spiral out of control. But […]
- [Building Habits When You Have ADHD: Hard AF, But Totally Possible](https://levelupmyadhd.com/building-habits-when-you-have-adhd/): Building Habits When You Have ADHD: Hard AF, But Totally Possible Let’s face it — building habits when you have ADHD can feel like trying to push the proverbial boulder up the mountain. Except the boulder is on fire. And the mountain is on fire. And probably you’re on fire, too. You know habits would make life easier, but the process of creating them? Ugh. The struggle is real. If you’re wondering why habits seem harder to form or stick with, I promise you that it’s not because you lack willpower or you’re just lazy. It’s because your ADHD brain […]
- [Why Adulting with ADHD Feels Like Juggling Flaming Swords (And How to Make It Easier)](https://levelupmyadhd.com/why-adulting-with-adhd-feels-so-hard/): Why Adulting with ADHD Feels Like Juggling Flaming Swords (And How to Make It Easier) Let’s be real — adulting is hard for anyone. But when you’ve got ADHD, it can feel like juggling flaming swords … while blindfolded … on a unicycle. If you’ve ever found yourself thinking, “Why can’t I just get my shit together like everyone else?” you’re definitely not alone. I spent years struggling with the day-to-day tasks of being an adult. The constant forgetting, procrastinating, and overwhelming sense that I was always behind made me feel like I was failing at life and, even worse, […]

## Pages

- [ADHD Body Doubling & Accountability Coaching](https://levelupmyadhd.com/adhd-body-doubling-accountability-coaching/): ADHD Body Doubling & Accountability Coaching These sessions are for anyone who struggles to start, focus, or follow through — at work, school, or home. From laundry mountains to looming deadlines, if your brain keeps hitting the “nope” button, I’ve got you. 💡 What Is ADHD Body Doubling? Body doubling is a simple but powerful ADHD strategy where you work alongside someone else to stay focused and on task.It’s like co-working, but with less pressure and more understanding. When you add coaching to the mix? That’s where the magic happens. I don’t just sit there while you work — I […]
- [Thank You For Subscribing](https://levelupmyadhd.com/thank-you-newsletter/): Welcome to The Weekly Level Up 🎉 Thanks for confirming your subscription — you’re officially on my list for ADHD-friendly tools, tips, and a good dose of “OMG, same.” I’m so glad you’re here! Keep an eye on your inbox — your first email will be landing soon. P.S. While you’re waiting, feel free to check out some of my blog posts or latest Podcast! Might give you a few “a-ha!” moments.
- [ADHD Community](https://levelupmyadhd.com/lab/): Affordable, community-powered support for ADHD adults. Are you in? Build a life that works (for your ADHD brain) with real support,weekly structure, and ADHD-friendly tools — without the shame spiralor pressure to “get it together.” Doors opening soon! 👋 Welcome to The Level Up Lab … If you’re tired of … then yeah. You’re in the right place. Imagine if support felt doable — not overwhelming. That’s where The Level Up Lab comes in — your ADHD-friendly space built for real brains and real life. What You’ll Get: The doors aren’t open just yet … but you can be first […]
- [Build Habits That Stick](https://levelupmyadhd.com/build-habits-that-stick/): Do you suck at sticking to good habits? Not anymore. I promise, you’re not hopeless. You’ve just been working with tools that weren’t made for your ADHD brain. That’s why I created Build Habits That Stick. Now with the option to add my AI ADHD Habit Helper! Take your habit building to the next level! When you sign up for Build Habits That Stick (use the button above), you now have the option to add my AI ADHD Habit Helper. It’s an on-demand, judgment-free habit-building chatbot assistant that: It’s like having a personal ADHD assistant in your pocket, ready whenever […]
- [Frequently Asked Questions About ADHD Coaching](https://levelupmyadhd.com/coaching/faqs/): Got Questions? I’ve Got Answers. Thinking about ADHD coaching but not sure what to expect? You’re not alone — most people have a lot of questions before they dive in. Below are some of the most common ones I get, but if you don’t see what you’re looking for, just ask! The best way to find out if coaching is right for you? Book a free discovery call — we’ll chat about what’s going on, what you’re looking for, and how I can help.
- [Contact](https://levelupmyadhd.com/contact/): Let’s Chat! Got a question? Need some ADHD-friendly guidance? Or maybe you just want to share a fun fact about otters (always welcome). Either way, I’d love to hear from you! The best way to reach me is by email at kim@levelupmyadhd.com, or you can fill out the form on this page, and I’ll get back to you as soon as my brain remembers to check messages (don’t worry, I have systems for that). If you’re looking for coaching, head over to my Coaching Page to learn more and book a free consult. Otherwise, drop me a message, and let’s […]
- [adhd-routine-starter-kit](https://levelupmyadhd.com/adhd-routine-starter-kit/)
- [Quick Wins Playbook](https://levelupmyadhd.com/resources/quick-wins-playbook/): Feel Like You’re Always Failing? It’s Time to Prove Yourself Wrong. You know that feeling when everything seems overwhelming, and you can’t shake the thought that you’re just bad at this whole ‘adulting’ thing? Yeah, I’ve been there too. Here’s the truth: You’re already doing more than you think. The Quick Wins Playbook was designed specifically for ADHD brains to help you: Small wins matter. They’re how you build confidence and create lasting change. Let this playbook show you how to start seeing your success (instead of what you haven’t done yet). What’s inside? Created by an ADHD Coach Who […]
- [Thanks for Booking Your Discovery Call!](https://levelupmyadhd.com/thank-you-discovery-call/): Thanks for Booking Your Discovery Call! Woohoo! 🎉 You’ve just taken a solid step toward leveling up your life with ADHD. I’m so excited to chat with you and dig into how we can work together to make adulting suck a little less (and maybe even feel pretty damn good). Here’s what happens next: Until then, take a deep breath and know that you’re already crushing it just by showing up for yourself. 🙌 P.S. While you’re waiting, feel free to check out some of my blog posts or latest Podcast! Might give you a few “a-ha!” moments before we […]
- [Resources](https://levelupmyadhd.com/resources/): Some tools for your toolbox ADHD Resource Hub Looking for practical tools to help navigate life with ADHD? You’re in the right place! Here, you’ll find some resources designed to support your journey toward a more balanced and fulfilling life. Bookmark this page and come back anytime you need a boost or a new strategy to try! ADHD Flow Tracker $7 Struggling with inconsistent focus and productivity? Track your energy, habits, and environment to spot patterns and set yourself up for success. Quick, ADHD-friendly, and easy to use. Get it now. ADHD Routine Starter Kit FREE Routines don’t have to […]
- [Podcast](https://levelupmyadhd.com/podcast/): Tune In to My Podcast ADHD Adult(ish) Adulting sucks. Let’s make it suck less. In ADHD Adult(ish), we’re breaking down the everyday struggles of living with ADHD, from missed appointments to forgotten laundry, and sharing practical tips to help you get your life together (sort of). Whether it’s understanding your ADHD brain, creating routines that actually stick, or just surviving the day without losing your mind, this podcast has you covered. Tune in for down-to-earth advice, hilarious ADHD moments, and expert interviews — all designed to help you build a life you love, ADHD-style. Check out the latest episodes below […]
- [Privacy Policy](https://levelupmyadhd.com/privacy-policy/): Who we are Our website address is: http://levelupmyadhd.com. Comments When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection. An anonymized string created from your email address (also called a hash) may be provided to the Gravatar service to see if you are using it. The Gravatar service privacy policy is available here: https://automattic.com/privacy/. After approval of your comment, your profile picture is visible to the public in the context of your comment. Media If you upload images to […]
- [Home](https://levelupmyadhd.com/): Ready to Level Up? Ditch the ADHD Overwhelm. Build a Life That Fits You. If keeping your shit together feels impossible, you’re not alone. ADHD brains need a different game plan — one that works with your brain. Instead of trying to fit into a mold that was never made for us, let’s get creative and find your way. Here’s How Level Up ADHD Coaching Can Help I’m Kim Spangler, ADHD coach and fellow chaos navigator. ADHD doesn’t have to mean constant overwhelm or feeling like you’re falling behind. Your brain might work differently, but it does work. We just […]
- [About](https://levelupmyadhd.com/about/): About Me Kim Spangler ADHD Coach and Nerd Extraordinaire If you’re anything like me, you’ve spent a good chunk of your life wondering why “adulting” seems to come so easily to everyone else — while you’re just trying to keep your head above water. I get it because that was me too. Why I Became an ADHD Coach I was diagnosed with ADHD a few months before my 40th birthday. I began researching ADHD because my oldest daughter showed signs of it — it was then that the light bulb finally went off for me. Suddenly, all those years of […]
- [Coaching](https://levelupmyadhd.com/coaching/): 1-on-1 coaching You’re not lazy. You’re not broken. But your current strategy? It’s not working. I help ADHD adults stop white-knuckling through life and start building systems that actually work for their brains — without the shame spiral. You’ve been doing the best you can with a brain that resists structure, a world that demands it, and a to-do list that won’t quit. No wonder you’re exhausted. Coaching helps you clear the mental clutter, create strategies and systems that make sense, and finally move forward without constantly hitting the same walls. What You’ll Get ADHD coaching isn’t about making you […]
- [Blog](https://levelupmyadhd.com/blog/)


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