This chapter explains negativity bias—why our brains notice and remember the bad more than the good—and how it shapes how we see ourselves, others, and the world.

Why stories matter; Why Your Brain Focuses on the Negative?

Why stories matter;  Why Your Brain Focuses on the Negative?

Roadblocks: Slowing down & Celebrating Wins

Why stories matter;  Why Your Brain Focuses on the Negative

This chapter shows how ADHD brains amplify negativity, making bad moments stick and good ones fade, but offers strategies to rewire your focus, remember wins, and reduce overwhelm.

Negative Memory Bias and ADHD

Negative Memory Bias and ADHD (Adding your ADHD Lens)

This chapter explains how ADHD brains follow curiosity and emotional engagement over external rules, revealing why interest drives focus while deadlines and pressure often fail.

Change isn’t perfect or linear; growth comes from showing up, forgiving yourself, and making small intentional choices every day.

ADHD Brains and Interest Based Focus

ADHD Brains and Interest-Based Focus

ADHD brains are highly sensitive to both major and small traumas, and recognizing these patterns is the first step to self-compassion and breaking negative cycles.


Comments From Others — Big “T” and Little “t” Trauma

Rewriting Old Comments

Your internal narrative shapes how you see yourself—this chapter helps you uncover and reframe the stories that hold you back.


The Stories We Tell Ourselves Through the Who I Am Model

Who I am Model Worksheet

Walk through of the Who I am Model

Understanding your ADHD diagnosis is key to making sense of past struggles, releasing shame, and moving forward with clarity and self-compassion.

What’s the Point of My Diagnosis? 

Using my Diagnosis as a Key Worksheet

What’s the Point of My Diagnosis?

Acceptance isn’t giving up.... it’s working with your ADHD brain, recognising strengths, and turning frustration into strategy.

Acceptance is the Beginning of Your New Story

ADHD brains replay mistakes, catastrophize, and perseverate, but learning to channel this intensity can turn rumination into insight and action.

The Negative Thinking Loops of ADHD 

Breaking the Negative Thought Loops Worksheet

The Three Negative Thought Patterns

Most of our habits and beliefs run on autopilot, but by rewriting outdated “programs” from childhood, ADHD brains can upgrade patterns and reactions.


Running on Old Software: How Your Subconscious Shapes You

Perception is a choice: training your ADHD brain to notice opportunities, beauty, and possibility transforms how you experience the world.

What You Choose to See

Changing habits and progressing is not perfect or linear!

Growth comes from showing up, forgiving yourself, and making small intentional choices every day.


The Power of Showing Up

Accepting Change isn’t perfect 

The Power of Showing Up 

<h2 id="ae92fc2a-09ac-421c-a604-32f3b081a9cb" data-toc-id="ae92fc2a-09ac-421c-a604-32f3b081a9cb" style="font-size: 24px; font-weight: 600; line-height: 1.2;">Re-writing Your Narrative</h2>Discover why your ADHD brain notices the negative first—and why the good moments often slip away. This workbook unpacks how negativity bias, weak working memory, emotional sensitivity, and rejection sensitivity shape your thoughts, memories, and decisions.<h5 id="5830923d-f19d-45d1-b459-de26ea8a8928" data-toc-id="5830923d-f19d-45d1-b459-de26ea8a8928" style="font-size: 16px; font-weight: 600; line-height: 1.2;">Through a mix of science, personal reflection, and practical exercises, you’ll explore:</h5><ul><li>Why small setbacks feel enormous and criticism lingers far too long</li><li>How your ADHD brain rewires patterns of thinking, attention, and emotion</li><li>The impact of “big T” and “little t” traumas on self-esteem and relationships</li><li>Why your brain chases interest, curiosity, and emotional engagement more than deadlines or rules</li><li>How to stop replaying conversations, catastrophizing, and feeling trapped in negative loops</li><li>Ways to reframe experiences, remember successes, and rebuild self-compassion</li></ul><h5 id="3da8d5b0-204d-48d2-ab49-7feb37d1108c" data-toc-id="3da8d5b0-204d-48d2-ab49-7feb37d1108c" style="font-size: 16px; font-weight: 600; line-height: 1.2;">Packed with journaling exercises, self-reflection prompts, and step-by-step strategies, this workbook helps you:</h5><ul><li>Understand your ADHD brain and why you’ve struggled in certain areas</li><li>Rewire old thought patterns and subconscious scripts</li><li>Practice intentional focus, self-compassion, and resilience</li><li>Turn overwhelm, shame, and self-criticism into insight, action, and growth</li></ul>Whether you’re newly diagnosed, navigating life with ADHD, or simply want to understand yourself better, this workbook gives you the tools to see your strengths, manage your challenges, and start living intentionally.<h4 id="5b4be117-5539-4a8f-b544-36935b35f4d8" data-toc-id="5b4be117-5539-4a8f-b544-36935b35f4d8" style="font-size: 18px; font-weight: 600; line-height: 1.2;">“Acceptance isn’t giving up—it’s the first page of your new story.”</h4>What You’ll GetDelivered instantly as a digital bundle you can print or access anytime, anywhere. Each section includes worksheets, downloadable PDFs, and captioned videos, so you can learn in the way that works best for you.✨ PDF Guides | 🎧 Audios | 📋 Videos | ❤️ Lifelong Support Tools

Changing Your Narrative is key to letting go of shame, old stories, and self-blame, helping your ADHD brain reframe thoughts and remember wins.
Packed with exercises to turn overwhelm and self-criticism into growth, clarity, and self-compassion.

Changing Your Narrative: Rewriting Your Stories That You Keep Telling Yourself

Ellie Bullock

Course Details

Course content