Method

Inner-child work (letters, mirror, visualization)

Build a relationship with your inner child through concrete, repeated exercises: two-way letters (adult↔child), mirror work, visualization, movement, self-portraits. Write the letters by hand. Do it autonomously, alone — don't make healing dependent on a partner.

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A concrete set of exercises, done repeatedly and consistently (not once or twice):

Letters: adult to child and child to adult (even to your parents’/teachers’ inner child). Write them by hand on paper, not in phone notes — there’s a biomechanical aspect that makes the brain register the release more, and it’s more cathartic.
Mirror work: play both parts (the wounded child and the helping adult).
Deep-relaxation visualization, movement, painting/self-portraits of the inner child.
Name the child, and in the moment you feel unloved, unseen, unsafe — separate, observe, and ‘go to’ it.

Key rule: do this work autonomously, alone. If you make healing dependent on a partner, you attach recovery to that relationship (placebo effect), and when it ends you’re back to square one. Co-regulation with a partner (a shared walk, synchronized breathing, being held) only AFTER the individual work.

Helps with

Resources & links

4 sources

What the research says

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

What the grade means

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD AuDHD