I'm Busy Being Awesome Episode 305: Don’t Know What You Need? Try "Helped, Hugged, or Heard"
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Jun 2, 2025 Navigating emotional needs can be a challenge for those with ADHD. The discussion introduces the 'Helped, Hugged, or Heard' framework to simplify identifying what you truly need. It emphasizes effective communication and self-check-ins for deeper emotional connections. Practical strategies are shared to reconnect with yourself, helping you manage overwhelming feelings. Listeners also get insights into coaching resources and tips for establishing better routines tailored to their needs.
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ADHD Needs Can Be Hard to Identify
- ADHD brains often lose touch with their needs when overwhelmed or emotionally flooded.
- Asking "What do you need?" is often too big and vague for immediate clarity.
Use "Helped, Hugged, Heard" Framework
- Simplify the question to "Do I need to be helped, hugged, or heard?" for better clarity.
- Use this framework to gently reconnect with your needs and find manageable starting points.
Body Doubling as Help
- A client needed someone to sit with her while she started a task, illustrating the "helped" need.
- This is a form of body doubling that supports ADHD executive function when it's depleted.
