Inside ADHD: An Internal Family Systems Workbook to Understand Your Parts and Emotionally Thrive

Does ADHD make you feel like your own worst critic? The powerful parts work approach in this workbook can help you heal the pain of stigma, embrace your strengths, and thrive emotionally.

As an adult with ADHD, you’ve probably spent a lifetime trying to prove you’re capable. You may work twice as hard to keep up, apologize for being “too much,” or pretend you’re fine when you’re really overwhelmed. Growing up with ADHD often means internalizing years of criticism, misunderstanding, and shame. Over time, those messages can become part of how you see yourself. So how can you heal the echoes of these old wounds, trust your own mind, and feel safe being exactly who you are?

Inside ADHD offers a validating, neuroaffirming approach to understanding and healing yourself using internal family systems (IFS). Rather than trying to “fix” ADHD, psychologist Carol Shilliday shows how years of stigma can create protective parts that overwork, over plan, shut down, or self-criticize. With practical insights, she guides you to meet those parts with compassion and invite your calm, confident Self to lead.

Inside, you’ll learn how to:

Understand the roots of self-criticism, perfectionism, and shame Heal emotional wounds and reconnect with your authentic Self Discover strengths in your ADHD brain—and build systems that fit you Develop self-compassion, flexibility, and inner calm in daily life

You’ll also learn to recognize the protective “manager” and “firefighter” parts shaped by years of criticism, release perfectionism and self-judgment, and uncover the creativity, persistence, and intuition within your ADHD wiring.

Grounded in practical IFS tools, reflection prompts, and real-life experience, Inside ADHD helps you move beyond self-blame and toward wholeness, self-awareness, and self-acceptance.