What helps an ADHD brain stay grounded when life feels chaotic?

In this week’s blog, I’m breaking down my conversation with ADHD educator and keynote speaker Matt Raekelboom. We talked about addiction, culture, relationships, and what it takes to find positivity when your brain seems wired for chaos. This recap highlights some of the most educational and moving parts of our chat—plus real steps you can try to support your own ADHD brain.

Listen to the full episode

Meet Matt Raekelboom

Matt Raekelboom is a keynote speaker and mental health educator who calls himself an “ADHD Powered Dude.” He teaches the why behind ADHD behavior and helps others understand their brains instead of fighting them.

His curiosity about the brain and his humor make him an incredible voice in the ADHD space. Matt has built a huge online community by being honest, approachable, and deeply human.

Follow Matt:

ADHD and Addiction: A Candid Look at Recovery

One of the most powerful parts of our talk was when Matt opened up about his experience with addiction. He described a time when his life felt completely out of control: financially, physically, and mentally. Then came one small change that shifted everything.

Before taking MDMA one night, he decided to stretch for ten minutes. He fell asleep, woke up the next morning sober, and realized something needed to change. That moment marked the beginning of recovery.

As he put it, “I lost 80 pounds” and started building routines that helped him stabilize. He found that movement, education, and connection were the foundation for long-term progress.

Why this matters

According to the CDC, around 6% of adults in the U.S. live with ADHD, over 15 million people. Studies also show that adults with ADHD are more likely to experience substance use disorders, often as a way to regulate mood or focus. Matt’s story reminds us that healing begins with understanding how your brain works, not punishing it for being different.

Culture, Community, and Connection

Matt talked about how community has shaped his recovery and his advocacy. He’s big on collaboration and connection. During the episode, we shared how both of us often rely on humor and shared chaos to feel grounded.

He also discussed the importance of representation within ADHD spaces, how hearing diverse voices can help more people feel seen and supported. As he said during the recording, “I love those guys a lot.” His genuine affection for his peers and audience shows how empathy fuels his mission.

For both of us, relationships are at the center of growth. Whether it’s setting boundaries, rescheduling plans, or simply saying “I need a break,” these moments build trust and create safety.

Brain Optimization: Small Steps, Big Impact

Matt doesn’t believe in overhauling your life overnight. He focuses on simple, repeatable actions that help your ADHD brain function better. Here are some of his favorite habits that keep him balanced:

1. Morning Sunlight
Get outside within an hour of waking. Two to ten minutes of sunlight helps regulate your circadian rhythm and boost energy.

2. Water Before Caffeine
Hydration first, coffee second. Research shows even mild dehydration can impact focus and mood.

3. Movement Breaks
Matt mentioned stretching and walking throughout the day. These short resets help release restlessness and improve attention.

4. Accountability Partners
He encourages people to find support: through a coach, a friend, or community sessions like those he hosts on Patreon.

These small changes create big ripple effects. You don’t need to “fix” yourself. You need structure that works with your brain instead of against it.

Positivity Without Pretending

Matt’s content radiates optimism. But he’s clear that positivity doesn’t mean ignoring pain. During our conversation, he said his focus on optimism comes from years of hardship, not denial.

For me, positivity acts as fuel. It keeps me consistent when things get heavy. Matt and I both agree that progress is less about perfection and more about patience.

If you’re struggling with ADHD, addiction, or burnout, remember this: being kind to yourself is one of the most productive things you can do.

Support Matt’s Work

Matt offers keynote speaking, live events, and community coaching sessions through Patreon. His approach blends humor, science, and empathy… perfect for workplaces, schools, and anyone looking to understand ADHD more deeply.

Check out his work here: https://patreon.com/MattRaekelboom

Try This Week’s Challenge

Here’s your challenge for the week: pick one habit from the list below and commit to it for seven days.

  • Step outside for morning sunlight before touching your phone.
  • Drink a full glass of water before your first cup of coffee.
  • Take two short movement breaks during your workday.
  • Send a daily text to a friend sharing your plan for the day.

Track how you feel: your focus, your sleep, your mood. Then adjust. Real change starts small.

Final Thoughts

Small steps change momentum. A glass of water. A breath of morning air. A kind boundary with someone you love. Each small action builds strength and self-trust. Your brain has value. Your story matters.

I share my experiences to support and encourage, but I’m not a licensed mental health professional. If you need professional help, please reach out to a qualified clinician.

Much love. Good vibes. – Ky