You might feel like you’re always falling short at just being a person. Maybe you can hyperfocus for hours, but answering a simple email feels impossible. Maybe you crave structure but can’t seem to create it. Maybe people have called you “too much,” “too sensitive,” “lazy,” or “dramatic.” Maybe you’re worn out from masking and still feel misunderstood.

Living with ADHD or autism in a neurotypical world often means picking up the belief that something is fundamentally wrong with you. Even if you know that’s not true in your head, there might still be parts of you that carry shame. Many clients tell me about the intense inner tug-of-war they feel. One part wants to start a project, while another feels stuck. One part craves connection, but another is overwhelmed by being around people. It can feel chaotic and confusing inside. But your brain isn’t broken. You might just have parts that have taken on extreme roles to cope with constant overstimulation, rejection, or burnout.

As a therapist with ADHD, I get how therapy can often miss the mark for neurodivergent folks. My approach is neurodiversity-affirming, which means we don’t try to squeeze you into neurotypical boxes. Instead, we work with your brain, not against it. I mainly use internal family systems (IFS) therapy, which can help you notice the different parts of yourself that are at odds and bring some calm into the chaos. The parts that push you to be organized and productive (and get critical when you aren’t) probably have more in common with the parts that want to avoid, self-soothe, or shut down than you might think. If talking about all this ever feels like too much, not enough, or just not the right fit, we can alsouse sandtray therapy or Minecraft to explore it in a different way.