How does one improve communicating on a topic you should be knowledgeable about, yet can’t seem to articulate? : ADHD

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I think one of the worst things about my ADHD is that I can spend hours or days learning about something, yet when it comes to talking about it, the way I communicate it makes me seem like I barely have any knowledge about it.

Ex: talking to a friend about working out, I may have spent hours and hours on research about the specific topic at hand, yet I can’t seem to articulate it in a fluent enough manner that makes me seem like I know what I’m talking about. I can’t seem to retain most of the information I learn about, (and I constantly seek to learn for personal growth) my articulation is awful and on top of that I have social anxiety.

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