When Fibromyalgia Meets ADHD: Why Healing Can Feel So Hard

Hi Friend,

Thank you so much for those who have joined the waitlist for my online fibromyalgia community. This will be launching soon and you will be informed when the next cohort opens in around 2 weeks. Many people with fibromyalgia work hard to get better — trying medications, pacing, nutrition changes, therapy, and more — yet they still feel “stuck.”

One hidden reason? ADHD.

The Overlap Between Fibromyalgia and ADHD

Research shows that people with fibromyalgia are more likely to also have Attention Deficit Hyperactivity Disorder (ADHD). Some studies suggest rates of ADHD are up to three times higher in those with fibro compared to the general population.

This matters because ADHD doesn’t just affect focus — it changes how the brain and nervous system respond to pain, stress, and daily routines.

Why ADHD Makes Fibromyalgia Harder to Manage

• 🔄 Inconsistent routines — ADHD brains struggle with habits, leading to “boom–bust” cycles.

• ⏰ Sleep problems — difficulty winding down worsens fatigue and pain.

• ⚡ Overstimulation — sensory overload makes pain and flare-ups more intense.

• 💭 Emotional overwhelm — ADHD amplifies stress and mood swings, triggering flare-ups.

Without recognising ADHD, many patients are unfairly labelled as “unmotivated” or “non-compliant.” In reality, their brain wiring is simply working against the usual fibro strategies.

The Science Bit

• Fibromyalgia is linked to central sensitisation — the brain and spinal cord amplify pain signals.

• ADHD is linked to dopamine regulation differences — affecting focus, reward, and habit formation.

Together, this creates a perfect storm: difficulty forming stable routines, heightened pain sensitivity, and a nervous system that’s constantly overwhelmed.

🛠 What Can Actually Help If You Have Both Fibromyalgia and ADHD

The key is to use strategies that work with your brain and body, not against them. Here are some of the most effective:

1. 🎯 Break Goals Into Micro-Steps

Big goals overwhelm ADHD brains and exhaust fibro bodies. Instead of “exercise more,” try: “stretch for 2 minutes after breakfast.” Tiny steps = real progress without crashes.

2. ⏱ Build External Structure

Set reminders for rest, hydration, and bedtime. Use accountability partners (a friend, coach, or group) so pacing isn’t left to willpower alone.

3. 🌙 ADHD-Friendly Sleep Hygiene

Wind down with dim lights, calming music, and gentle stretches. Try a “parking lot journal” to offload racing thoughts before bed. White noise or soundscapes can help restless minds settle.

4. 🎵 Creative & Body-Based Therapies

Music therapy, art therapy, yoga, and breathwork bypass the need for long focus and directly calm the nervous system. They’re particularly effective for ADHD + fibro brains.

5. 🧠 Manage Emotional Overload

Stress triggers flares. Use short, structured mindfulness or CBT adapted for ADHD. Practise “name it to tame it” — labelling emotions to reduce their intensity. Schedule buffer time to prevent burnout.

6. 🍎 Lifestyle Tweaks

• Nutrition: low-GI carbs, protein with every snack, and steady blood sugar stabilise both mood and pain.

• Movement: gentle, rhythmic activity (walking, swimming, tai chi) is safer than high-intensity exercise.

• Supplements: magnesium, omega-3s, and vitamin D may support both ADHD and pain regulation (check with your doctor).

7. 🤝 Connect with Community

Isolation makes both ADHD and fibro worse. Shared experiences, accountability, and encouragement from people who “get it” can transform progress.

How We’re Helping at The Mend Collective

Our programmes are designed with this complexity in mind. We combine medical guidance, creative therapies, ADHD-friendly pacing tools, and community support so you’re never battling these challenges alone.

👉 If you live with both fibromyalgia and ADHD, or think you may be you’re not failing — your healing path just needs to look different.

📩 Join the waitlist for The Mend Collective if you have not already here and be the first to access strategies designed for complex conditions like fibro + ADHD.

As always let me know if any questions,

Regards

Dr Ahmed