One major obstacle that often hampers our pursuit of happiness for adhd women  is the inner critic.



This voice inside our heads consistently feeds us negative messages, making us believe we are less competent, less deserving, and more likely to fail than others. This self-critical voice often originates from our childhood experiences and interactions, which we've internalized and turned into self-judgment.

Women with ADHD frequently grapple with this issue, with their inner critic exacerbating their symptoms.

However, understanding the nature of this inner critic can aid in managing its impacts.


Here are three key insights about the inner critic:

  1. The inner critic can worsen your ADHD symptoms: Persistent self-criticism often impairs our executive functions, such as decision-making. A recent study found a clear correlation between self-criticism and reduced task performance.

  2. The inner critic can activate your stress response: Continually feeding yourself negative, demeaning thoughts can trigger the release of cortisol, thereby increasing your stress and anxiety levels, and potentially affecting your health.

  3. The inner critic strengthens negative neural pathways: Continually giving into your self-critic fortifies those negative brain pathways, reinforcing the belief that you are less valuable.

A key strategy in combating the inner critic is the practice of mindfulness, which allows for increased self awareness of the critic's patterns and aids in their recognition as false. Realizing the lack of truth in these thoughts allows for their detachment from our core self-belief.


ADHD Women and Journaling

One technique you can try to help your with identifying your inner critic is journaling.


Journaling  can help increase self-compassion, clarify values, and separate ourselves from our thoughts. It allows for reflection, self-understanding, and personal growth.

The act of writing our thoughts labels them, creating distance between us and these thoughts, thereby diffusing their power over us. With time, you can recognize and label the critic's patterns and challenge their ideas breaking it's hold over you.

The inner critic is predominantly wrong, and journaling can help to address and challenge this negative voice effectively. By writing down these thoughts, we can look at them objectively and see their harsh and unreasonable nature.

With practice, journaling can help manage the impact of the inner critic, leading to a more confident and fulfilled life.

Journal Format for Adhd Women

The following is a suggested journaling format to help women with ADHD manage their inner critic:

  • Describe a challenging event from your day
  • Identify the story your mind is telling you about this event (e.g., "I am worthless", "I am lazy")
  • Identify the self critic's intention (e.g., to protect or motivate you) and whether it's working
  • Label this as the self critic's judgment or story
  • Describe how this feels and whether it's a familiar narrative
  • Explore other, equally true, more positive narratives
  • Thank the self critic for its intention, and ask it to allow you to approach the situation with kindness

Remember, the struggle with the self critic is tough, but it often stems from a place of wanting to protect you. The Critic often feels it's doing a job to keep your safe, motivate your or prevent you from failing, but in reality, it's doing the exact opposite!


Understanding and addressing it can lead to significant improvements in your well-being.


Find some worksheets here. 


By admin