Rituals & Real Talk: ADHD-Friendly Ways to Move Through Grief

Host: Christine Dunning, Master Certified Life Coach & founder of Two Cats CoachingGuest: Rev. Stacy Collins, MDiv, hospice chaplain & fellow late-diagnosed ADHDerIn our finale for the Grief Series, we explore rituals—simple, personal, ADHD-friendly ways to honor losses of all kinds: loved ones, pets, and the life you didn’t get to live. No incense required (unless you like it!). Think intention, not perfection.Why Rituals HelpMeaning-making: mark a change, honor a life, name “then vs. now.”Containment: a small “container” for big feelings—on your terms.Connection: to the person/pet, to yourself, or to community.ADHD-Friendly Ritual Ideas (low prep, high meaning)Micro-rituals (5–10 min): light a candle; say their name; touch a keepsake.Senses-first: music/voice notes, a favorite scent (perfume, shirt), a textured object/jewelry, a favorite food.Memory corners: a small photo + object space (e.g., urn/paw print) you can visit briefly.Movement & elements: short walk, bare feet on ground, hands in water, let flower petals/leaves float downstream.Write & release: a letter you keep—or tear, burn (safely), or send downstream.Media moments: the movie, song, or comedian they loved; give yourself a “cry window” that feels safe.Dates & anchors: mark birthdays/anniversaries with a meal, photo flip-through, or short call with someone who “gets it.”Bucket-list in their honor: one  action, large or small, that they always wanted to try or place they loved.If Rituals Feel Hard (ADHD realities)Time blindness: set a reminder; stack it onto an existing habit (after coffee, light candle).Overwhelm: one step only (press play on a song; hold the object).Floodgates fear: set a timer; end with a grounding cue (water, fresh air, cozy blanket).Perfection trap: “done small” beats “not done.”Favorite Lines“Rituals are about intention, not complexity.”“Say their name. The relationship isn’t gone just because the person is.”Series WrapEpisode 13: ADHD, Grief, and Big FeelingsEpisode 14: Why Goodbye Doesn’t Come Easily (Loved Ones & Hospice)Episode 15: The Quiet Ones Hurt the Most (Pet Grief)Episode 16: The Life I Didn’t Live (Grieving Lost Dreams)Episode 17: Rituals & Real Talk (ADHD-Friendly Grief Rituals) ← you’re hereResources & Support911 or 988 for emergenciesLocal grief groups, pet-loss hotlines, and ADHD-informed therapistsDisclaimerThis podcast is for education and support. It is not medical or mental-health advice. If you’re struggling to function or feel unsafe, please seek professional help (U.S.: 988 or 911).ConnectWebsite & show hub: TwoCatsCoaching.comIG/FB: @TwoCatsCoachingLooking for freebies? Click hereIf this series helped, please subscribe, rate, and share.