Speaking Authentically with an ADHD Brain
Public speaking isn’t just about posture, slides, or perfect delivery. For many of us, especially those with ADHD, it’s about untangling the fear of being judged, letting go of perfectionism, and learning to trust our own voice. Sara, a public speaking coach with a PhD in theatre and performance studies, teaches people to do exactly that.
Her strategy? Start with confidence. What begins as “how do I present better?” becomes “how do I stop hiding who I am?”
“Yes, we work on slides. But the most transformational part is the confidence. Giving yourself grace. Learning that the tiny mistakes you notice, others don’t even see.”
— Sara Thompson, ADHDifference
Rather than faking confidence, Sara helps people find it by reconnecting with their own voice, strengths, and stories. That’s what makes it stick.
Why This Strategy Matters
For ADHDers, the fear of being seen, really seen, can be intense. Rejection sensitivity, perfectionism, and past experiences of being misunderstood all pile up. Public speaking can feel like standing under a spotlight that exposes everything we’re trying to hide.
But Sara’s approach reframes it. It’s not about being flawless. It’s about being real. And when you’re able to stand up and speak from a place of truth, you shift from performance to presence.
You don’t need to pretend. You just need to show up as you.
When to Use This Strategy
Whether you’re preparing for a formal talk or just want to speak up more confidently at work or in everyday life, this approach applies. Here are some key moments:
- Before a presentation or meeting
Focus on one thing you want to communicate, not just what you should say. - When you feel frozen or judged
Remind yourself: nerves are normal. It means you care. - After a talk or conversation
Challenge your inner critic. Ask: “What went well?” before you focus on flaws. - When imposter syndrome kicks in
Look for real evidence, not assumptions. What feedback have you actually received?
How to Practice This Strategy Daily
You don’t need to be prepping for a TED Talk to benefit from Sara’s tools. Try one of these:
- Talk to your phone camera: Practice saying one idea out loud each day. Review it with compassion.
- Reframe nerves as excitement: Your body’s signals are often the same. Channel the energy rather than resisting it.
- Find your supportive audience: Surround yourself with people who value how your brain works, not despite it, but because of it.
- Use the “two voices” exercise: Notice when your inner critic pipes up. Respond with the supportive voice: “You’re allowed to feel nervous. You’ve done this before. You care.”
The Science Behind It
For ADHDers, fear of judgment can be amplified by Rejection Sensitive Dysphoria (RSD), a heightened emotional sensitivity to perceived rejection or failure.
Public speaking triggers that response for many. The brain signals danger, even when the risk is low. That’s why traditional “power through” strategies often backfire.
Sara’s approach works because it:
- Engages the prefrontal cortex through intentional self-reflection (reducing panic)
- Uses self-compassion to regulate the nervous system
- Builds neuroplasticity by associating speaking with safety and self-trust, not shame
In short: you’re not “too sensitive.” Your brain just needs safety before it can speak.
💬 Final Thought
Speaking confidently doesn’t start with mastering your posture. It starts with how you see yourself.
Sara reminds us that you don’t need to be anyone else to be heard. You just need to stop apologising for who you already are.
Whether you’re giving a keynote or speaking up in a Zoom meeting, this is the heart of it: your voice matters, and you don’t have to perform to prove that.