Late-diagnosed ADHD can sometimes mean spending years searching for answers.
You may become a researcher.
A tool collector.
A professional self-improvement project.
You keep looking for the practice, routine, or tool that will finally make everything feel easier.
But the creator of this video shares a different perspective.
Instead of searching for one perfect practice, she describes building a menu of practices that she can choose from depending on what her body needs that day, or even that moment.
Here are some of the simple practices she shares.
🧠 Why a Menu of Practices Can Help
There may not be one practice that works perfectly every day.
Our needs can change.
Sometimes we may feel frozen or stuck.
Sometimes we may be caught in a shame spiral.
Sometimes anger may be taking over.
Other times, we may simply need to reconnect with ourselves.
The idea is to have several practices available and choose what feels appropriate in the moment.
👅 1. Tongue Circles
How to do it:
Circle your tongue around the inside of your teeth.
Do this 5 to 10 times in each direction.
The creator includes this as one of the simple practices in her personal menu.
Pay attention to how your body feels before and after.
👂 2. Ear Pumps and Massage
How to do it:
Gently massage from the top of your ears down toward the lobes.
Then gently pull, fold, or “pump” the ears for about 30 to 60 seconds.
Move gently and avoid forcing any movement.
🦋 3. Butterfly Tapping
How to do it:
Cross your arms over your chest.
Then alternate gentle taps for 30 to 60 seconds.
The movement can be slow and comfortable.
The creator describes this as another practice she can use depending on what she needs at the time.
💗 4. Self-Hold Hug
How to do it:
Wrap your arms around yourself.
Offer yourself gentle pressure while taking 3 to 5 slow breaths.
This can be a simple moment to pause and give yourself some physical reassurance.
🌀 5. Self-Containment Hold
How to do it:
Cross your arms and gently hold your upper arms or shoulders.
Allow yourself to feel supported rather than trying to hold everything together by yourself.
Take a moment to notice what you are experiencing.
🫁 6. Hands on Ribs
How to do it:
Place your hands on your lower ribs.
Take 5 to 10 slow breaths.
As you breathe, allow your ribcage to expand in every direction.
There is no need to force the breath. Keep the movement comfortable and natural.
🌱 Start With What Your Body Is Asking For
The creator’s message is not about doing every practice at once.
Instead, she suggests starting with the one your body feels most curious about.
Then notice what changes:
Before.
During.
After.
Some practices may become more useful through repetition.
You may discover that certain techniques feel more helpful during particular situations.
✨ Finding What Helps You Get Unstuck
The creator explains that these practices have helped her:
✨ Get unstuck when she freezes in self-doubt
✨ Move through shame spirals and continue through difficult things
✨ Stop fearing anger and learn to move with it
✨ Reconnect with herself in real time
✨ Stop abandoning her own needs while caring for everyone else’s
These are her personal experiences with the practices, rather than guarantees that they will have the same effect for everyone.
💭 You Don’t Need the Perfect Practice
One of the most powerful ideas in the video is that healing does not have to mean finding one perfect practice.
It can be about building a relationship with yourself.
Learning to notice what you need.
Learning to pause.
Learning to listen.
Learning that your body can become somewhere you can return to, rather than somewhere you always have to fight.
🌿 Create Your Own Menu
You might have several simple practices that you can choose from.
One for when you feel overwhelmed.
One for when you feel stuck.
One for when you need to slow down.
One for when you need a moment of connection with yourself.
The goal is not perfection.
It is having options.
And over time, you may learn which options feel right for you.
💗 Love Love Brain Note
The exercises and ideas in this post are based on the original creator’s personal practices and are shared for educational purposes. They are not medical advice or a substitute for individualized care. Listen to your own body, stop if something causes pain, dizziness, breathing difficulty, or other concerning symptoms, and speak with a qualified healthcare professional if you have questions about whether these practices are appropriate for you.
🎥 Video Credit
This blog post is based on the video originally shared on Instagram.
Full credit belongs to the original creator. Love Love Brain is sharing and discussing the ideas for educational and supportive purposes.
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