In this episode, Tonya talks about why the usual self-care tips don’t always work for people like us. Things like bubble baths or journaling might not help, and that's okay! Tonya explains why some of the common advice just doesn't fit, and she shares easy, real ways to take care of yourself. Learn how to find the right ways to rest, feel your feelings, and take care of your body and mind in ways that actually work for you.

ADHD brains crave dopamine, and the world is full of quick dopamine traps—social media, shopping, endless scrolling. They feel good for a moment, but they leave us restless, scattered, and drained.

This course isn’t about quitting dopamine—it’s about getting control back in a way that actually works for ADHD minds. No rigid rules. No overwhelm. Just small, doable shifts that make focus, motivation, and balance feel easier.

Through short, practical audio lessons and easy tools, you’ll learn:✅ Why ADHD brains chase quick dopamine and how to reset✅ How to balance stimulation without burnout✅ A 60-second breathing trick to reset your focus anytime✅ The 72-hour rule—your secret weapon against impulsivity✅ How to make motivation last (without forcing it)✅ Tiny, ADHD-friendly shifts that work—even on your hardest days

This isn’t a long, overwhelming course. No hour-long lessons, no complicated systems—just simple tools you can use right away.

Get full access to Wholly Divergent at whollydivergent.substack.com/subscribe