Does ADHD Cause Depression? My Personal Journey Explained
Overcoming ADHD and Depression: A Journey of Habits, Mindset, and Transformation
Living with ADHD and depression can feel like navigating a maze without a map. It’s overwhelming, isolating, and frustrating. If you’ve ever felt stuck, lost, or like you’re not enough, know this—you are not alone. I’ve been there, and I want to share my story of overcoming these challenges, not with medication, but through mindset shifts, habits, and self-discovery. Let’s dive in and explore how you can start your journey of transformation too.
The ADHD Experience: A Ferrari Without a Key
ADHD often feels like you have a Ferrari in your garage, but no key to start it. You know you’re capable of so much, yet executive functioning challenges hold you back. Tasks pile up. Procrastination takes over. And the guilt? It compounds until you feel like a left-handed person in a right-handed world, forced to conform to systems that don’t work for you.
I’ve felt like an outsider, like the only person not invited to the theme park of life. It affected every area of my life—my finances, relationships, and even my self-worth. But what I’ve learned is this: the key to that Ferrari isn’t some magical solution or quick fix. It’s about building habits, slowly but surely, that align with who you want to become.
Breaking Free from Negative Self-Talk
For years, I told myself the same story: “You’re not good enough. You’ll never get it right.” Those thoughts became a self-fulfilling prophecy. But here’s the truth: our thoughts shape our reality. The first step to change is recognizing the negative tape playing on repeat in your mind and deciding to rewrite the narrative.
I stopped identifying as “a depressed person” and started seeing myself as someone going through the stages of depression. That shift might seem small, but it was monumental. It helped me understand that depression wasn’t who I was—it was something I was experiencing. And experiences can change.
The Power of Habits: 1% Progress Every Day
Did you know that 90% of our daily actions are driven by habits? That means our routines, mindset, and even how we talk to ourselves are largely automated. I realized that if I could replace unhelpful habits with positive ones, I could retrain my brain to work for me, not against me.
Here’s how I started:
Focus on One Small Change: It’s easy to feel overwhelmed when you think about changing everything at once. Instead, I focused on one doable habit each day. Whether it was waking up 5 minutes earlier or replacing negative self-talk with a positive affirmation, these small steps added up.
Practice Self-Compassion: I stopped guilt-tripping myself for not being perfect. Progress isn’t linear, and setbacks are part of the journey. What matters is getting back up.
Shift from Me to We: I took the focus off my struggles and started giving to others. Serving others not only helped me feel valuable, but it also shifted my perspective from lack to abundance.
Visualizing Your Future Self
One of the most impactful exercises I’ve done is visualizing the version of me I want to become. Close your eyes and imagine: How does your future self talk to themselves? How do they handle obstacles? What habits do they have that you don’t—yet?
There’s no difference between you and that version of yourself except habits. Start small. What’s one habit you can begin today that moves you closer to who you want to be? It doesn’t have to be monumental—just a 0.00001% shift each day can create incredible momentum over time.
Lessons Learned: It’s Not Too Late
If there’s one thing I want you to take away, it’s this: It’s never too late to rewrite your story. Your circumstances—whether financial struggles, lack of opportunities, or age—don’t define your potential. What defines you is your willingness to adapt, to experiment, and to keep moving forward, even when it’s hard.
When I met my wife, I was terrified to approach her. But I asked myself, “Would I regret not taking this step?” The answer was yes. So I counted down from five—five, four, three, two, one—and took that first step. Every transformation in my life began just like that: one small, courageous moment at a time.
You Are Not Alone: A Call to Action
To anyone struggling with ADHD and depression: you are valuable. You were born with infinite worth. The road ahead might feel daunting, but you don’t have to tackle it all at once. Start with one small, doable action today. Visualize the person you’re becoming and take steps toward them. You’ve got this.
If this resonates with you, leave a comment below with “I’m ready” and share your story. Let’s build a community where we uplift each other and celebrate progress, no matter how small. And if you need personalized support, I’m here. Book a free virtual coffee with me, and let’s talk about tools and strategies that can help you thrive.
Remember, the future you is already holding the baton. All you need to do is take that first step.
Later, neighbors. I’m right next door if you need me. 😊
