ADHD Crash Course: Recent Episodes
Donae Cannon
This is a podcast for those of us who feel we have a lot to learn about ADHD (which includes your host!). My name is Donae Cannon- I'm an occupational therapist and certified coach, a parent of more than one child with ADHD, and I have ADHD. I've been learning about ADHD for a while now, and I'm still learning new things. Welcome to the crash course- let's dive in...
Need more support? Here’s how I can help:
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If you’ve been told you interrupt, talk over people, or “make things about you”… this video is for you.
Interrupting in conversations can be a challenge for many people with ADHD, but it’s often misunderstood. It’s not about being rude, selfish, or inconsiderate.
In this video, I break down:
-Why interrupting happens with ADHD
-The difference between masking vs. mutual communication
-Practical strategies that actually support your brain
-How to stay present without losing your thoughts
This is not about “fixing” yourself or pretending to be neurotypical. It’s about understanding your brain and building better, more authentic connections.
💬 If you have =experiences or strategies that might help others, please share in the comments, we learn from each other.
Timestamps
00:00 – Introduction
00:35 – The real impact of interrupting in relationships
01:15 – A client story (misinterpretation & hurt)
02:00 – Two extremes: “just accept it” vs. high masking
02:50 – What healthy communication actually looks like
03:10 – ADHD & processing auditory information
03:40 – Movement, notes, and staying present
04:05 – Active participation vs. derailing conversations
04:45 – When engagement gets misunderstood
05:10 – Fidgeting, movement, and focus
05:40 – Memory struggles & why interrupting happens
06:10 – Strategy: “Hold that thought for me”
06:40 – Writing things down instead of interrupting
07:00 – Sensory environments & overwhelm
07:30 – Advocating for your needs in conversations
08:00 – Final thoughts: balance, not masking
08:30 – Invitation to share experiences
ADHDCoach #ADHDAwareness #ExecutiveFunctioning #ADHDSupport
#Neurodivergent #ADHDLife #ADHDTips #ADHDWomen #AdultADHD
#CommunicationSkills #RelationshipsMatter #MentalHealthSupport
#Neurodiversity #ADHDStrategies #EmotionalRegulation
#AuthenticConnection #StopMasking #ADHDEducation
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Ever said YES to something you had ZERO time for... then regretted it instantly? 😩 Or waited until the absolute last minute on a deadline, only to crush it under pressure? What about staring at a big project and just... freezing? These aren't "ADHD fails" – they're your nervous system's automatic survival responses: Fight, Flight, Freeze, and Fawn.
In this talk, I break down why these happen (spoiler: it's not about willpower), how they connect, and compassionate ways to interrupt the cycle so you can make intentional choices instead of reactive ones. No shame, just practical insights from an OT lens to build trust in yourself.
Timestamps:
[00:00:00] The "Yes Trap" – Why You Commit When You Shouldn't
[00:01:00] Procrastination Magic: Deadlines That Finally Get You Moving
[00:02:00] Nervous System Threats: Fight, Flight, Freeze, Fawn Explained
[00:03:00] Fawn Response: Keeping Everyone Happy (At Your Expense)
[00:04:00] Fight Mode: Why Procrastination "Works" Under Pressure
[00:05:00] Freeze & Flight: Shutting Down or Distracting from Overwhelm
[00:06:00] Survival Brain vs. Wise Self: Why Logic Doesn't Apply
[00:07:00] Compassionate Pauses: Say "Let Me Check" Instead of Instant Yes
If this resonates, like + subscribe for more ADHD/executive function strategies that work with your brain. Drop a comment: Which response hits home for you? 👇
ADHD #ADHDTips #ExecutiveFunction #Neurodivergent #ADHDCoach #NervousSystem #ADHDAwareness #Procrastination #Overwhelm #AdultADHD
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If you’ve ever had a task sitting on your list for days… weeks… months and you just COULDN'T make yourself do it, this video is for you.
This isn’t about laziness.
It’s not just about “breaking things down.” Sometimes the real issue is something deeper: dread.
In this video, I walk you through:
-Why some tasks feel impossible to start (even when they’re small)
-How “dread” impacts time, motivation, and follow-through
-A simple tool to understand why you’re stuck
-Practical ways to make high-dread tasks easier
-No shame. No “just push through.”
-Just realistic strategies that work with your brain.
Timestamps
00:00 – Why some tasks feel impossible to start
00:40 – When typical ADHD strategies don’t work
01:00 – The “dread scale” explained
01:45 – Why validating dread matters
02:00 – Real example: avoiding an insurance call
02:45 – How dread distorts time and effort
03:00 – Strategy #1: Choose the right time (bandwidth matters)
03:30 – Strategy #2: Reduce friction before starting
04:00 – Strategy #3: Plan for follow-up (boomerang tasks)
04:30 – Different types of dread (confusion, time, sensory, etc.)
05:00 – How to problem-solve based on your dread
05:30 – Why “just do it” doesn’t work
05:50 – Final thoughts + support
ADHD #ADHDcoach #ExecutiveFunction #ADHDlife #ADHDTips #Neurodivergent #ADHDwomen #TaskParalysis #ExecutiveDysfunction #ProductivityWithADHD #MentalHealthTools #ADHDsupport #Neurodiversity #ADHDStrategies #Overwhelm
Need more support? Here’s how I can help:
✳️ INDIVIDUAL COACHING ✴️ GROUP COACHING 🌐 WEBSITE
If you’ve ever thought something would take 10 minutes… and it took 2 hours (or the opposite), you’re not alone.
Time management with ADHD isn’t just about planners or discipline—it starts with something deeper: your ability to feel time.
In this video, I break down:
- Why time perception is so hard with ADHD
- The “time as a second language” analogy
- How underestimating and overestimating time both create problems
- Practical, compassionate strategies that actually help
This is not about shame. And it’s not about pretending ADHD is a superpower.
It’s about working with your brain in a realistic, supportive way.
Timestamps
00:00 – Why time management is so hard with ADHD
01:00 – Time as a “second language” analogy
02:00 – Underestimating vs overestimating time
02:45 – Why overestimating leads to overwhelm & shutdown
03:00 – Strategy #1: Externalizing time (visual timers)
03:45 – Strategy #2: Practice estimating time (make it a game)
04:30 – Why time may never feel intuitive (and that’s okay)
04:45 – Real-life story: losing track of time in Rome
05:30 – Strategy #3: Buffering your time
06:00 – How to make buffering actually work (without frustration)
06:40 – Final thoughts + support options
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If you’ve ever thought, “I’m just not a habit person,” you’re not alone.
A lot of adults with ADHD feel like they can’t stick to habits. But most of the time, it’s not that you can’t build habits — it’s that you’ve been taught to build them in a way that doesn’t work for your brain.
In this episode, I’m talking about:
- Why we tend to start too big
- The “snowball” method that actually works
- Why celebration matters more than you think
- How to restart habits without shame
- The connection between habits and energy management
- Why you should be picky about which habits you build
This is especially important for late-diagnosed women who are already managing a lot of invisible mental load.
Habits aren’t about becoming a different person. They’re about protecting your energy and making life a little easier.
Let me know in the comments: What habit has actually stuck for you?
⏱ Time Stamps:
00:00 – “I’m not a habit person”
00:35 – Why we start too big
01:05 – The plant metaphor
01:45 – Start smaller than you think
02:10 – Build in celebration (yes, even sticker charts)
03:00 – How to restart without giving up
04:05 – Habits and energy management
05:00 – “Disciplined” people vs. habitual people
05:45 – Be picky about what you turn into a habit
06:15 – Where to go deeper
ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #OccupationalTherapy #WomenWithADHD #HabitsThatStick #NeurodivergentWomen #EnergyManagement #ADHDStrategies
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Emotional regulation is one of the most common goals people bring into coaching.
Regulation doesn't mean “=never feeling big emotions or becoming calm all the time.
It means being able to experience big emotions without feeling hijacked by them.
If you have ADHD, nervous system dysregulation is common — and it doesn’t just affect attention. It impacts emotions, energy, and your ability to function in the moment.
In this episode, I’m introducing:
What emotional regulation actually means (and what it doesn’t)
The difference between regulation, masking, and shutdown
How attention, emotion, and energy are all connected
A simple “pyramid” model of nervous system tools
Why you need body-based tools and thought-based tools
This is just a starting point, but it’s an important one.
Let me know in the comments: What regulation tools work for you?
⏱ Time Stamps:
00:00 – What emotional regulation really means
00:40 – ADHD and nervous system dysregulation
01:10 – Attention regulation example
01:45 – Masking vs. true regulation
02:15 – Big emotions vs. shutdown
02:45 – Regulation and energy levels
03:30 – The goal: function, not perfection
03:50 – The nervous system pyramid
04:10 – Bottom: body-based tools
04:45 – Middle: practiced body/mind tools
05:00 – Top: thought-based tools (CBT example)
05:45 – Why you need tools from all levels
06:15 – When thinking goes offline
Hashtags:
ADHDWomen #ExecutiveFunction #EmotionalRegulation #LateDiagnosedADHD #NervousSystem #WomenWithADHD #NeurodivergentWomen #ADHDSupport #MentalHealthTools #ADHDStrategies
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Have you ever finished your part of something… but it’s not actually done?
You made the call. You submitted the form. You sent the email.
And now? You wait.
But you still have to track it. And if it falls through the cracks, you’re the one dealing with the
consequences.
That’s what I call a boomerang task: if someone else doesn’t follow through, you have a problem- but not one you can deal with NOW.
In this episode, I’m breaking down:
●What a boomerang task is
●Why they quietly drain so much mental energy (especially with ADHD/EF challenges)
●A simple way to manage them without carrying them around in your brain
This is especially relevant for late-diagnosed women who are often juggling invisible tracking
work on top of everything else.
You don’t need to store these in your head. There’s a better way.
Let me know in the comments: Do you have a system that works for these kinds of tasks?
⏱ Time Stamps:
00:00 – What is a “boomerang task”?
00:35 – Why these tasks are especially hard with ADHD
01:05 – Stop using your brain as storage
01:25 – The insurance claim example
01:50 – Why your to-do list isn’t always the best place
02:15 – Treating it like an appointment instead
02:40 – Protecting your mental energy
03:05 – What system works for you?
ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport
OccupationalTherapy #WomenWithADHD #NeurodivergentWomen #ADHDStrategies
MentalLoad #TimeManagement
👥 GROUP COACHING👤 1:1 COACHING✉️JOIN MAILING LISTIf you have ADHD, you probably know this feeling:Some days you’re focused, capable, knocking it out of the park.Other days? Low energy. Low focus. Drained. Absolutely can't get going.The most frustrating part is not knowing which version of you is going to show up.That unpredictability can really erode self-trust.In this episode, I’m sharing two practical tools I use in coaching (especially with late-diagnosed women):1. Energy Budgets – understanding what tasks actually cost you 2. Menus – creating flexible versions of routines so it’s not all-or-nothing
I'm talking about:* Why executive functioning tasks cost more energy * How to offload or redesign high-drain activities * The “3-course meal, brunch, and snack” model for routines * How to be able to rely on yourself without being rigid
When you work with the reality of variable energy levels, you. move out of the "all or nothing" approach to the things we care about.Let me know in the comments: Do you have strategies that help you manage ever-changing energy levels. ⏱ Time Stamps:00:00 – The different versions of you 00:45 – Why ADHD can erode self-trust 01:15 – Executive functioning costs more energy 01:50 – What is an energy budget? 02:00 – Shopping as an energy drain (example) 03:00 – Boring tasks and invisible energy costs 03:45 – Introducing “menus” 04:15 – The 3-course morning routine 05:00 – The “brunch” version 05:30 – The “snack” (skeleton) version 06:15 – Avoiding all-or-nothing 06:45 – Exercise example 07:30 – Recap: energy budgets + menus#ADHDWomen #ExecutiveFunction #LateDiagnosedADHD #ADHDSupport #EnergyManagement #WomenWithADHD #NeurodivergentWomen #ADHDStrategies #MentalLoad #FlexibleRoutines
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If you’ve ever been completely stuck — frozen, paused, unable to start — this is for you.
“Just start” is common productivity advice. But for many people with ADHD, it only works once… because secretly it means finish. And your brain knows it.
In this video, I share a brain-friendly shift that helps build self-trust, flexibility, and real momentum — especially for those chronic stuck patterns that aren’t about laziness or willpower.
This approach is especially helpful for late-diagnosed women with ADHD who are tired of swinging between all-or-nothing effort and shutdown.
You don’t need more pressure or perfection- You need a strategy that actually works with your brain.
If you’re looking for more support, I offer ADHD/Executive Function coaching and occupational therapy-informed services, including group programs.
Simple Timestamps
00:00 – When you’re stuck and can’t start
00:45 – Why “just start” often fails
01:30 – The trust problem (grandpa story)
02:15 – Why your brain stops believing you
02:45 – The real strategy: start with permission to stop
03:15 – Leaving things partway done (on purpose)
03:45 – Building self-trust and flexibility
04:30 – When this won’t apply (real deadlines)
05:00 – Try this instead of all-or-nothing
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👤 1:1 COACHING
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If you have ADHD and hate mindfulness or meditation… this episode is for you.
Mindfulness is often recommended in ADHD coaching for emotional regulation, executive functioning, and focus — but for many ADHD brains, it feels frustrating, boring, or impossible.
In this episode, we break down:
- Why mindfulness can feel inaccessible with ADHD
- Common barriers (stillness, “being bad at it,” forgetting, overwhelm)
- How to practice mindfulness in action
- Simple, realistic ways to start (even 30 seconds counts)
You don’t have to sit still on a meditation cushion to benefit from mindfulness. You can practice while drinking coffee, washing dishes, walking, or doing everyday tasks.
If traditional meditation hasn’t worked for you, this ADHD-friendly approach might.
ADHDCoaching #MindfulnessForADHD #ADHDWomen #ExecutiveFunction #EmotionalRegulation #ADHDStrategies #AdultADHD #Neurodivergent
Timestamps:
00:00 Why so many ADHDers hate mindfulness
01:00 What mindfulness actually is
02:00 Myth: You have to be still
03:00 “I’m bad at mindfulness”
04:00 When your brain won’t let go of tasks
05:00 Start small (tiny practices)
05:30 Don’t start with big emotions
07:00 Why emotional mindfulness can feel overwhelming
07:45 Remembering to practice (the real challenge)
08:30 Make it work for your brain
Struggling with goals as someone with ADHD? You’re not alone. In this video, I break down a practical, compassionate approach to making goals that actually fit your brain.
We’ll cover:
How to breathe life into your goals and make them meaningful
Breaking goals into small, achievable steps
Celebrating tiny wins to keep motivation alive
Becoming flexible with restarts without shame
Eliminating friction that gets in the way of progress
If you want ADHD-friendly, no-shame strategies for achieving goals that matter, this episode is for you.
group coaching
eating with ADHD group
1:1 coaching
💡👥 Group Coaching Info: Join our supportive group coaching to practice these tools with others:https://theadhdclaritycoach.com/page/eyb-group-program
Do unhelpful thoughts constantly get in your way? In this ADHD-friendly coaching episode, I break down practical strategies to identify, challenge, and reframe cognitive distortions.
We’ll cover:
-What thought distortions are and how they shape your reality
-How to label, examine, and reframe automatic thoughts
-Practical examples of mind reading, black-and-white thinking, and catastrophizing
-Why affirmations often fail and what actually works
-How to strengthen your mental “muscles” for flexibility
Timestamps:
00:00 – This One Thinking Pattern Is Wrecking Your Mental Health
00:45 – The Hidden Thought Filter Running Your Life
01:30 – The “Mind Reading” Mistake We Make in Social Situations
02:15 – How Thought Distortions Create Anxiety, Shame & Isolation
02:50 – You Can’t Stop Thoughts (But You Can Stop Believing Them)
03:30 – Intrusive Thoughts: Why Your Brain Lies to You Sometimes
04:15 – ADHD, Rejection Sensitivity & Constant Self-Monitoring
04:55 – Step 1: Catch the Thought Before It Takes Over
05:30 – Step 2: Put Your Thought on Trial (Scientist Mindset)
06:30 – Step 3: Reframing Without Toxic Positivity
07:30 – The To-Do List Spiral That Destroys Motivation
08:25 – Why Affirmations Usually Backfire
09:00 – The Driving Example That Exposes Your Mental Filters
10:30 – Same Situation, Completely Different Reality
11:05 – How to Train Your Brain to Do This Automatically
11:30 – Get Support Practicing This Skill (Group Coaching)
#ADHD #ADHDcoach #thoughtdistortions #cognitivetherapy #adhdtips #executivefunction #adhdlife #neurodivergent #mentalhealth #adhdsupport #mindsetshift #selfawareness
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Parenting with ADHD can be challenging—especially when your child also has ADHD. In this video, I share practical strategies for navigating life, supporting your child, and managing your own executive functioning and emotional regulation.
We’ll cover:
-Why you’re actually the best person to support your child, even if it’s hard
-Prioritizing emotional regulation
-Building an ADHD-informed support network
-Real-life strategies
[00:00:00] Intro – parenting ADHD when you also have ADHD
[00:01:00] You are the best person to support your child
[00:02:00] Learning backwards
[00:03:00] Even hard experiences can make you an amazing resource
[00:04:00] Math tutor analogy – support vs. expertise
[00:05:00] Step 1: Prioritize emotional regulation
[00:06:00] ADHD as a regulation disorder
[00:07:00] Modeling regulation for kids
[00:08:00] Transparency and working together with kids
[00:09:00] Step 2: Executive functioning skills
[00:10:00] Step 3: Build a support network
#ADHDParenting #ADHDcoach #executivefunction #emotionalregulation #adhdsupport #adhdlife #neurodivergent #adhdparents #adhdkids #mindsetshift #parentingtips #groupcoaching
Learn about my group coaching program here!
Schedule a call for 1:1 coaching here!
Ever feel stuck on something that should be simple- like a return, a phone call, a form- and suddenly the task feels impossible? You’re not being lazy or dramatic. You’re probably dealing with hidden friction, and today we’re learning how to become a Friction Detective.
In this video you’ll learn:
- Why “simple” tasks drain so much energy
- Why pushing through friction burns your energy budget
- How to identify hidden friction in your task, environment, and thoughts
- A step-by-step method to make life easier (and kinder) on your ADHD brain
This is one of the most game-changing skills my clients learn!
TIMESTAMPS
00:00 – Why “simple” tasks can feel impossible
00:32 – What is friction?
00:54 – The ADHD energy budget
01:34 – Step 1: Believe yourself when something feels hard
01:52 – Step 2: Get curious about the friction
02:10 – Example: Why returns are secretly multi-step tasks
03:30 – Hidden steps you may not realize are draining you
04:00 – Environmental friction (clinic story)
05:08 – Thought friction and shame spirals
05:45 – How to start eliminating hidden friction
06:20 – Practical mindset shifts
06:50 – Why this strategy boosts confidence & preserves energy
07:05 – Final encouragement + wrap up
ADHD strategies, ADHD executive function, ADHD life hacks, ADHD coach, ADHD adults, late-diagnosed ADHD, executive dysfunction, motivation with ADHD, ADHD energy management, practical ADHD tips, ADHD returns task, ADHD task paralysis
If this helped, let me know in the comments!
For coaching information, visit: www.theadhdclaritycoach.com
Today we’re talking about practical, realistic, brain-friendly ways to lower stress, avoid burnout, and protect your energy during the holidays.
No perfection- just strategies that actually work your brain!
In this video we cover:
✅ Why holidays feel so intense with ADHD
✅ How to simplify without losing joy
✅ A better way to look at your calendar
✅ Supporting executive functioning during busy seasons
✅ Delegation, automating, reducing decisions
✅ Building in recovery time
✅ Anchoring habits for emotional + physical regulation
✅ Self-compassion during a messy, beautiful season
👇 Tell me in the comments:
What helps YOU prevent overwhelm during the holidays?
✨ If you're navigating ADHD and want support, coaching info is here: https://theadhdclaritycoach.com
Subscribe for more practical ADHD tools and encouragement!
⏱️ Timestamps
00:00 — Welcome + holiday overwhelm is “both/and”
00:47 — The pressure ADHD brains feel this time of year
01:05 — Strategy #1: Simplify what actually matters
02:13 — Practical ways to simplify gift giving
02:55 — Why simplifying isn’t “all or nothing”
03:13 — Strategy #2: Look at your calendar differently
04:00 — Bird’s-eye view planning for energy budgeting
04:42 — Strategy #3: Support executive functioning
05:10 — Reduce decisions, delegate, automate, externalize
05:53 — Strategy #4: Build in recovery + buffer time
06:48 — Sensory overload + creating space to regulate
07:25 — Strategy #5: Create daily anchors
08:10 — Protecting sleep, food, hydration, meds, movement
08:45 — Strategy #6: Practice self-compassion
09:18 — “Good enough” holidays still count
09:45 — Share Your Ideas!
What if I told you there’s a free, 10-second tool that can help calm your ADHD brain, reduce stress, support sleep, improve mood, and build emotional resilience?
In today’s video, we’re talking about gratitude practice for ADHD brains—and not the unrealistic, perfectionistic version you may have been told to do. I’ll walk you through simple, practical ways to make gratitude accessible, doable, and actually helpful for ADHD nervous systems.
We’ll cover:
➤ Why traditional gratitude practices can feel hard for ADHD
➤ How to make gratitude present through savoring
➤ Why verbal or kinesthetic processing may work better than writing lists
➤ Easy, ADHD-friendly ways to remember gratitude
➤ Using gratitude to help with sleep
➤ How a Ta-Da List gives you all the benefits without the pressure
Gratitude doesn’t have to be deep, profound, or perfect- just to be practiced. And when you approach it in ADHD-friendly ways, it can truly change the way you move through your day.
💛 If you’re diagnosed later in life with ADHD and want practical support, tools, and coaching, you can learn more at my website.
🔔 Don’t forget to like, subscribe, and share this with someone who needs a guilt-free approach to gratitude.
⏱ Video Timestamps
00:00 – A 10-second tool for ADHD regulation
00:25 – Why calming the nervous system is gold for ADHD
00:40 – What makes gratitude hard for ADHD brains
01:20 – Perfectionism, out-of-sight-out-of-mind, and other barriers
01:55 – Savoring: an in-the-moment gratitude tool
02:40 – Verbal gratitude for verbal processors
03:20 – Cues and reminders that work with ADHD
03:50 – Gratitude to help with sleep
04:35 – The Ta-Da List: ADHD-friendly gratitude
05:20 – Final thoughts: you don’t have to feel grateful to practice gratitude
Watch YouTube video here.
Learn more about working together here.
If you live with ADHD, you know how exhausting it can feel to manage everything: emotions, energy, focus, and all the expectations.
In this video, we're talking about how to spend your energy on the most important things!
It explains the concept of locus of control, what’s truly in your power and what’s not, and how understanding this can make daily life easier, save you energy, and ultimately help you be more productive!
You’ll learn:
✔️ How to tell the difference between internal and external control
✔️ A key that can help with planning, motivation, and emotional regulation
✔️ Real-life ADHD examples that make this concept click
Watch now and start focusing your energy where it actually matters.
ADHD #ExecutiveFunction #ADHDTips #Mindset #Coaching #Neurodiversity #ADHDHelp #FocusTips
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_______________________________________________________________________
I’m Donae, occupational therapist and executive functioning coach—and I’m here to help make life easier for ADHD brains, without shame.
If you’re always chasing a never-ending to-do list, feeling like you're behind no matter how hard you try, this episode is for you.
We’re talking about tolerating "undone".
Not everything on our list gets finished, and that’s not an ADHD failure, that’s just life. But when you live with ADHD, that undone feeling can trigger panic, shutdown, or burnout. You don't trust yourself to stay on top of things and it's hard to know what to focus on.
So how do you build trust in yourself when nothing ever feels “done”? How do you keep moving without relying on last-minute chaos?
We'll talk about that in this episode- No shame, just practical problem-solving.
ADHD tips, ADHD coach, executive functioning ADHD, ADHD time management, how to manage ADHD, realistic ADHD help, ADHD to-do list, overwhelmed ADHD, trust yourself ADHD, ADHD and productivity, ADHD without shame, neurodivergent routines, how to focus ADHD, done is a lie, how to prioritize ADHD, ADHD systems
Watch video on You Tube here.
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Resource mentioned: KC Davis' website: https://www.strugglecare.com/
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Today we’re talking about self‑care hygiene — not the spa kind, but the real, day‑to‑day care of your body, space, and routines.
Hygiene, cleanup, grooming — these can feel overwhelming, and often carry shame. But this is not a moral issue. It’s a function issue. And we can problem-solve it.
In this episode, I’ll share 3 practical tips to help you move through the friction of self-care with more ease, compassion, and real-world supports.
Time
Section / Tip
00:00:00 Intro : Why hygiene/self-care can be hard with ADHD
00:01:30 Tip 1: Understand executive functioning challenges (sequencing, prioritizing)
00:03:00 Tip 2: Tackle environmental & sensory friction
00:05:00 (continuation of Tip 2) Sensory, transition, flexibility
00:07:30 Tip 3: Believe yourself, experiment, self‑compassion
00:10:30 Wrap-up
ADHD self care, ADHD hygiene, executive functioning hygiene, ADHD routines, sensory self care, shame free ADHD, functional self care, ADHD bathroom routines, neurodivergent wellness, ADHD daily habits, ADHD environment, self-compassion ADHD
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If you’re about to head to college (or you’re already there) and you’re wondering how to not get swallowed by overwhelm, this episode is for you.
College shifts the game: in high school, there are rails and structure built in. In college? Not so much. That’s why folks with ADHD often hit a wall.
In this episode, I’m walking you through 10 ADHD‑friendly tips for transitioning to college — practical strategies to help you build your support, your routines, and your resilience.
00:00:00 Intro & why this matters
~00:02:50 Tip 1: Use/maintain accommodations
~00:03:45 Tip 2: Be realistic in class scheduling
~00:05:15 Tip 3: Semester setup / get systems in place
~00:06:15 Tip 4: Read the syllabus & extract key info
~00:07:15 Tip 5: Daily habit of checking email & assignments
~00:08:00 Tip 6: Weekly review / bird’s-eye planning
~00:09:20 Tip 7: Choose study spaces that fit your brain
~00:10:10 Tip 8: Adapt to how you learn (audio/visual etc.)
~00:11:00 Tip 9: Medication logistics & boundaries
~00:12:20 Tip 10: External accountability & supports
~00:13:00 Tip 11: Self‑care: body, sleep, nutrition
00:14:00+Wrap-up & encouragement
ADHD, ADHDinCollege, ADHDtips, CollegeWithADHD, StudyWithADHD, NeurodivergentStudents, ExecutiveFunction, ADHDCoach, CollegePrep, ADHDSupportingTools, AcademicSuccess, ADHDTransition, NoShameADHD, BrainFriendlyStudying, NeurodiversityEducation
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🎥YOUTUBE
In this episode, we explore how shame shows up with ADHD — and how it can interfere with progress, motivation, and confidence. Shame loves secrecy. It thrives when we judge ourselves, stop asking questions, and retreat into hiding.
I break down:
-How shame undermines problem-solving
-Why curiosity is the antidote
-Simple but powerful shifts: self-compassion, community, and open inquiry
-Real examples of how to step back from shame and move forward
If shame ever whispers that you're “lazy,” “flaky,” or “just not enough,” I want you to see it as a story — not a fact. There’s more space, more possibility than shame allows.
Timestamps:
0:00 Introduction: Why I talk about ADHD & shame
0:45 Why people don’t usually come to coaching to work on shame
1:10 How shame shuts down problem-solving
2:05 Shame stories vs curiosity
3:15 What it looks like when shame hijacks action
4:00 Asking “how” instead of “why”
5:10 What happens when you assume the story
6:05 Brene Brown insight: shame needs secrecy
6:45 The power of connection and authenticity
7:20 Commonality: you’re not alone in this struggle
8:00 What to do: self‑compassion, community, curiosity
9:00 Closing and invitation
✉️JOIN MAILING LIST
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👤ABOUT 1:1 COACHING
🎥YOUTUBE
If you have ADHD, you've likely spent a good portion of your life masking—suppressing or hiding traits to fit into environments that weren’t designed for your brain.
In this episode, I’m diving into what masking really is, how it shows up in everyday life (like interrupting or stimming), and most importantly, what we can do instead to show up more authentically, while still respecting ourselves and the people around us.
I’m an occupational therapist and executive functioning coach, and I’m here to make life with ADHD easier and more empowering.
Timestamps:
00:00 - Intro: Why we need to talk about masking
00:42 - What is masking in ADHD?
01:30 - Why we mask (hint: it’s about survival)
02:00 - Interrupting: Impulsivity, emotional regulation & working memory
03:45 - Masking vs. problem solving in social situations
04:50 - Stimming: What it is & how masking impacts it
06:10 - The need for dignity, collaboration & support
07:00 - Masking vs. healthy growth: What’s the difference?
08:15 - Real-life story: Masking during grad school interviews
09:45 - How masking blocks authentic connection & opportunity
10:30 - Final thoughts: What to do instead of masking
👉 Join my mailing list for weekly ADHD tools, insights, and compassionate strategies for real life.
Ever find yourself saying yes when you’re already overwhelmed… or lying in the heat of the moment even though you know better?
This video breaks down how ADHD and nervous system dysregulation affects your ability to make real choices. Using a real life example “The Bee and the SUV,” I explain what happens when your brain perceives a threat—and how to get back into decision-making mode instead of reacting in ways that don't serve you.
You’ll learn:
-How your brain reacts to emotional and social threats, not just physical ones
-Why we often say “yes” to things we don’t want to do (and how to STOP)
-How to identify what’s really bothering you (the bee) vs. what actually has long-term consequences (the SUV)
-Why even lying can be a nervous system response—not always a moral failure.
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🧠 Coaching, resources & community:
- ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/...
- group program: https://theadhdclaritycoach.com/page/...individual coaching
- with me here: https://theadhdclaritycoach.com/page/...
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Timestamps:
00:00 – Intro + what dysregulated decisions look like
00:30 – Story: My daughter, the bee, and the SUV
01:40 – Why we react instead of choose when overwhelmed
02:20 – Expanding the definition of "threat"
03:00 – How ADHD intensifies nervous system responses
04:10 – Client story: Saying yes out of fear, not choice
05:50 – Common “bees”: rejection, failure, confusion, overwhelm
07:30 – Tools: Pause and ask, “What’s the bee? What’s the SUV?”
09:45 – Helping kids (and ourselves) understand lying as reaction
12:00 – Rabid raccoons, viral videos, and our human brains
13:45 – Final thoughts: Self-compassion and lowering the threat level
Struggling with procrastination and wondering if you should “eat the frog” or start small?
In this video, I break down two opposite but equally powerful strategies to help ADHD brains get unstuck and get going, without shame or burnout.
As an ADHD coach and occupational therapist, I help late-diagnosed adults with ADHD use simple, compassionate strategies that actually work with their brains (not against them).
We’ll explore:
- Why “just do it” doesn’t work for ADHDers (but also how it sometimes can)
- How to know when to tackle the hardest task first (aka “Eat the Frog”)
- When to go for low-hanging fruit to build momentum
- The real reasons we procrastinate (hint: it’s not laziness!)
- How to stay curious and use your energy wisely
Whether you're stuck on starting your workday, avoiding that one annoying phone call, or just tired of spinning your wheels, you'll learn how to:
✅ Identify what kind of support YOU need
✅ Avoid “procrastivity” (getting busy to avoid discomfort)
✅ Work with your nervous system, not against it
🧠Learning to Work With Your Brain? Learn more about coaching with me here:https://theadhdclaritycoach.com/page/coaching-services
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Do you tell yourself, “I’m just not a habit person”? I get it—and same. But ADHD doesn’t mean you can’t build habits—it means you need to build them differently.
In this video, I walk you through how to create habits in a way that actually works for your ADHD brain—without the burnout, shame spirals, or “new me, new life” traps.
💡 You’ll learn:
-Why tiny habits matter more than big ones
-How to work with your brain, not against it
-What to do when you lose a habit that was working
-How to build flexibility into your routines
-The surprising key to restarting without shame
Video Timestamps:
00:00 – Intro: Why habits matter (even if you don’t feel like a “habit person”)
01:00 – Why too much structure doesn’t always work with ADHD
01:30 – Be picky about which habits to build
02:30 – Why "starting small" actually works (and what you’re really doing when building a habit)
03:30 – The potted plant analogy: how habits take root
05:00 – Controlling for friction (aka pests!)
06:30 – How to break a habit using reverse friction
07:00 – The #1 pitfall: starting too big
08:00 – Building flexibility into your habit system
08:30 – How to restart a habit after losing it
10:00 – Final thoughts: let go of shame, restart tiny, and build again
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🧠 Coaching, resources & community:
*ADHD tips delivered to your inbox: https://theadhdclaritycoach.com/page/mailing-list
- group program: https://theadhdclaritycoach.com/page/eyb-group-program
*individual coaching: https://theadhdclaritycoach.com/page/coaching-services
Watch on YouTube here
Struggling to remember simple steps—like turning on the oven or sending that important text—even when they really matter? You’re not alone. In this video, I explain what working memory is, why it’s often challenging for ADHD brains, and simple, real-world strategies you can use to stop dropping the ball.
You’ll learn:
- The difference between working memory and attention
- What forgetting really means for people with ADHD
- How to create support systems so you can rely on your brain (instead of fighting it)
If you’ve ever had to dig the brownie box out of the trash to re-read instructions, or forget the day/time of an appointment before you could write it down—this video is for you.
#ADHDInsight #WorkingMemoryADHD #AttentionVsMemory #ExecutiveFunctionCoach #LateDiagnosisADHD
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I’m Donae—an executive function coach helping ADHD adults build compassionate, sustainable systems. You don’t have to be perfect—you just need tools that fit your brain.
🧠 Coaching, resources & community:
ADHD tips delivered to your inbox
Group Program
*Individual Coaching
Feeling like you never get enough done—even when you’re constantly busy?
In this episode, I’m introducing the “Ta-Da List,” a simple, empowering productivity tool designed especially for ADHD brains.
Learn how this practice boosts dopamine, improves time awareness, and helps shift you out of perfectionist thinking. Whether your day was full of wins or curveballs, this tool can help you celebrate what really matters—your effort!
TIME STAMPS:
00:00 – Intro: Why this tool is ADHD-friendly
00:30 – What is a Ta-Da List?
01:00 – The dopamine boost: why this matters for ADHD
01:40 – “I don’t know what I did all day”: solving that mystery
02:10 – How this tool improves time awareness
02:40 – From perfectionism to progress: flexible thinking
03:20 – Why celebrating effort increases motivation
03:50 – Put everything on your Ta-Da List
04:30 – Final thoughts: try this today!
Emotional regulation isn’t about “staying calm”. It’s about experiencing the full range of emotions while still staying in control when we face big feelings.
In this episode, I break down emotional regulation into a powerful, practical pyramid that offers skills at each "level" : body-based, skill-based, and thought-based tools.
You’ll learn why your reactions feel so strong, why “just breathe” isn’t enough, and what actually works—especially if the idea of meditation drives you nuts.
Whether you're raising kids, managing a career, or just trying keep it together in rush hour traffic, this episode gives you ADHD-friendly strategies to calm your nervous system and regain control without shame or overwhelm.
00:50 – What emotional regulation actually means
01:50 – Why ADHD makes it harder to regulate emotions
02:50 – The Emotional Regulation Pyramid explained
04:00 – Body-based tools: your first line of defense
05:45 – Sensory strategies: proprioception & movement
06:30 – Ice water trick (diving reflex) to reset your system
07:10 – Why mindfulness & breathing are hard with ADHD
08:30 – How to make mindfulness ADHD-friendly
09:30 – Thought-based tools (top of the pyramid)
10:30 – Real-life example: why “just think positive” doesn’t work
12:00 – Why you need tools from all 3 levels
13:30 – Final thoughts & encouragement
Ever spend way too long researching a “simple” decision—only to feel more confused than when you started?
You’re not alone. In this episode I talk about why ADHD brains fall into the “over-research” trap and how to get out of it.
Learn why perfectionism, attention regulation, and priority overload lead to analysis paralysis—and the tools you can use to start making “good enough” decisions with confidence!
00:00 – Intro: The ADHD over-research trap
00:30 – Why ADHD brains get stuck in research mode
01:10 – Attention regulation: why too many tabs = overwhelm
01:40 – The pedometer story: how too many features = confusion
02:30 – Narrowing your priorities = more clarity
03:00 – Perfectionism & decision fatigue
03:30 – Maximizers vs. Satisficers (and why “good enough” is powerful)
04:30 – What’s really at stake? Weigh the impact
05:00 – Save your energy for what matters
05:40 – Set time and option limits
06:30 – Accepting uncertainty: the hardest (but most freeing) part
07:00 – Final thoughts: Stop spinning. Start moving.
Why are transitions—like stopping watching Netflix to pay bills or switching from reading to getting ready for bed—so exhausting when you have ADHD?
In this episode, I break down why transitions are uniquely challenging for people with ADHD and what you can do to make them easier.
We’ll talk about:
- Why your brain resists change (even for things you like!)
- The power of a “neutral” activity between tasks
- Real-life examples, like my client “Jenna,” and how small changes helped her sleep more and stress less
- How to reduce energy drain and stop white-knuckling your way through the day
✨ I'm an occupational therapist and executive functioning coach. My goal is to help people with ADHD make life easier—so you don’t have to work so hard just to keep up.
👉 Subscribe for practical, neurodivergent-friendly strategies here:
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Clarity Coaching Newsletter (ADHD Strategies to your inbox!)
In this video, I unpack the myth of laziness—especially how it shows up for people with ADHD. If you've ever told yourself, “I’m just lazy,” or felt frustrated by your inability to take action, this is for you.
We'll walk through my "Am I Lazy?" Flowchart, a simple self-coaching tool that helps you identify what's really getting in the way—whether it's mental fatigue, lack of clarity, or overwhelm—and figure out how to move forward. Spoiler alert: laziness isn’t the answer. Stuckness usually is.
✅ Learn how to get curious (not critical)
✅ Find practical ways to get unstuck
✅ Rebuild trust in your ability to rest, prioritize, and take action
🔗 Use the link to download the flowchart!
This episode on YouTube
✨ Interested in More Support? Join my group coaching program!
The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually Work
If you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone!
Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through:
✔️ The 3 essential parts of an ADHD-friendly time system
✔️ Why your brain shouldn't be your to-do list
✔️ How to use a dump list without drowning in it
✔️ The importance of retrieval (not just collection)
✔️ What to do with “boomerang tasks” that come back later
✔️ And why it’s 100% okay to switch up your planner (really!)
I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.
ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife
👇 Jump to what you need:
00:00 - Welcome! Why ADHD and planners often clash
01:00 - Part 1: Collection & Dump List
02:00 - Why your brain shouldn't store everything
03:00 - The danger of using your dump list every day
04:00 - It’s okay to switch planners if you have ADHD
05:00 - What about habits? Where (and when) they fit in
06:00 - Part 2: Retrieving & Applying (aka Planning)
07:00 - Daily views vs. weekly spreads — find what works
08:00 - Example: Planning a chaotic day with ADHD
09:00 - Part 3: Monitoring (aka Boomerang Tasks)
10:00 - Wrap-Up + Tools to go deeper
📌 Want more support?
Learn about my group coaching program: https://theadhdclaritycoach.com/page/eyb-group-program
Find Other Coaching Videos on my You Tube Channel: https://www.youtube.com/@theadhdclaritycoach
ADHD and Executive Functioning – The Manual vs Automatic Transmission Analogy
Managing everyday tasks with ADHD can take so much more effort than we think it should! In this video, we explore an analogy that helps explain what it's like to live with ADHD: driving a manual transmission vs. an automatic.
This isn't about which brain "version" is better or worse—it's about understanding that you may need to learn how to consciously "shift gears" when others do it automatically. This DOES take more effort in the beginning, but once you master your own system, it becomes second nature!
👉 Learn how to stop judging yourself and find the strategies that work for YOUR brain!
ADHDBrain #ExecutiveFunction #ADHDAnalogies #ADHDExplained #ManualTransmissionBrain
NeurodivergentMind #ADHDAwareness #ADHDAccommodations
🔗 Learn more about my Group Coaching Program:
https://theadhdclaritycoach.com/page/eyb-group-program
🕒 Timestamps:
00:00 – Intro: ADHD and the Car Analogy
00:30 – Automatic vs. Manual Transmission Explained
01:00 – Executive Functioning & the ADHD Brain
02:00 – Why Some Skills Feel Harder With ADHD
03:00 – Making Lists: It’s Not That Simple
04:00 – Breaking Down the Breakdown: Why Lists Fail
05:00 – Compassion and Curiosity: Not Everyone Gets It
06:00 – Advocating for Yourself Without Burning Out
06:30 – Normalizing Manual Transmission: Building Your Own Systems
07:00 – Real-Life Example: When Automatic Feels Awkward
07:30 – Wrap-Up: Understanding the Difference Makes All the Difference
08:00 – Next Steps & Resources for Support
Struggling to keep track of all the things? 😵💫 You’re not alone—and there’s a better way. In this video, ADHD coach and occupational therapist Donae introduces a powerful executive functioning tool: the Dump List Weekly Planner. This simple, ADHD-friendly system helps you organize your mental clutter, break down overwhelming tasks, and plan your week without burnout.
Whether you’ve been officially diagnosed with ADHD, suspect you might have it, or just find adulting and executive functioning exhausting, this strategy is designed for brains like yours.
🔹 What You’ll Learn:
How to use a "dump list" to declutter your mind
Why looking at everything every day is hurting your productivity
How to break multi-step tasks (like taxes and returns!) into doable pieces
When (and why) to ignore your to-do list
A system that works with your brain—not against it
🎧 Also available on the ADHD Crash Course podcast!
📋 FREE ADHD Planner Download ➡️ https://theadhdclaritycoach.com/page/dump-list-planner-freebie
✨ Interested in More Support for your overwhelm needs? Join my group coaching program!
https://theadhdclaritycoach.com/page/eyb-group-program
🔔 Subscribe for more tools built for your brain!
📌 Don't forget to like, subscribe, and hit the bell
ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning
⏱️ Timestamps:
00:00 – Introduction: Who this video is for (ADHD, executive functioning challenges)
00:38 – What is a Dump List and Why It’s Helpful
01:25 – Step 1: Dump everything from your brain (no order, no judgment)
02:10 – Step 2: Identify what must happen this week
03:00 – How to break down multi-step tasks like taxes
04:00 – Dealing with non-urgent tasks like driving lessons
05:00 – Key Rule: Hide the dump list after planning your week
06:00 – Why reviewing the whole dump list daily causes overwhelm
07:00 – Example: Breaking down a task like getting passports
08:00 – How to assign small pieces of big tasks to specific days
09:00 – Example: Medications & time-based reminders
10:00 – Example: Annoying errands like returns – how to handle them
11:00 – Example: Dealing with emotional or frustrating tasks like insurance claims
12:00 – How to use a calendar to track “boomerang” tasks
13:00 – Ways to break down tasks: Steps, Time, Emotional energy
14:00 – Getting more information before plugging in a task
15:00 – How to handle missed tasks & why flexibility matters
16:00 – Glass balls vs plastic balls: Prioritizing what matters
17:00 – Key ADHD challenge: Filtering and prioritizing
18:00 – Summary: Focus only on what’s in front of you each day
ADHDCoach #OccupationalTherapist #AdultADHD #ExecutiveFunction #ToDoListTips #DumpList #ADHDPlanner #NeurodivergentProductivity #ADHDSupport #ADHDEducation #ADHDStrategies #WeeklyPlanning
🧠 The Perfect Planner for ADHD? Let’s Talk Time Systems That Actually Work
If you’ve ever thought this planner is going to change my life... only to abandon it weeks later, you are not alone!
Today, we’re diving into the REAL reason planners often don’t work for ADHD brains—and what to do instead. In this video, I walk you through:
✔️ The 3 essential parts of an ADHD-friendly time system
✔️ Why your brain shouldn't be your to-do list
✔️ How to use a dump list without drowning in it
✔️ The importance of retrieval (not just collection)
✔️ What to do with “boomerang tasks” that come back later
✔️ And why it’s 100% okay to switch up your planner (really!)
I’ll also share how I personally use my system—weekly planning, daily focus, and energy management—to stay ahead of chaos, without running myself into the ground.
ADHDplanner #ExecutiveFunctioning #ADHDtimeManagement #OccupationalTherapist #DumpList #ADHDcoaching #CalmSystems #neurodivergentlife
👇 Jump to what you need:
00:00 - Welcome! Why ADHD and planners often clash
01:00 - Part 1: Collection & Dump List
02:00 - Why your brain shouldn't store everything
03:00 - The danger of using your dump list every day
04:00 - It’s okay to switch planners if you have ADHD
05:00 - What about habits? Where (and when) they fit in
06:00 - Part 2: Retrieving & Applying (aka Planning)
07:00 - Daily views vs. weekly spreads — find what works
08:00 - Example: Planning a chaotic day with ADHD
09:00 - Part 3: Monitoring (aka Boomerang Tasks)
10:00 - Wrap-Up + Tools to go deeper
📌 Want more support?
💬 Learn about my group coaching program: https://theadhdclaritycoach.com/page/...
🧠 ADHD in Girls: What It Really Looks Like | Real Stories & Insights
📌 What does ADHD look like in girls? Is it different from how it appears in boys? And why does it matter?
In this episode, we dive deep into what ADHD can look like in girls and women—through the lens of eight real-life stories. From emotional regulation issues to sensory processing disorders, we'll uncover how ADHD impacts daily life and relationships and why it can be easy to miss or misinterpret these impacts.
These stories reveal the unique, often overlooked ways ADHD shows up in girls, especially the inattentive type that’s commonly missed in childhood. If you’re an adult woman exploring an ADHD diagnosis, or a parent wondering if your daughter might have ADHD, or a professional who supports neurodivergent individuals, this is for you!
As an ADHD coach and occupational therapist, I’ve worked with countless women who were diagnosed later in life—and their journeys often begin with stories like these.
Understanding ADHD in Girls: Real Life Stories and Insights:
TIME STAMPS
00:00 ADHD and girls
03:44 Ellie
08:42 Natalia
12:43 Meg
16:38 Jessie
20:23 Shreya
22:47 Jada
24:58 Faith
27:59 Lily
31:14 Wrap Up
🧠 Looking for Support for Learning to Work With Your Brain?
Join the waitlist for my next group program here
In this video, I explain how sensory differences between parents and children can cause guilt, burnout, and dysregulation—especially for neurodivergent parents.
This video offers practical tools and insights to help you navigate sensory overload and advocate for your own needs while still showing up for your kids!
Whether you’re struggling with being touched out, overwhelmed by noise, or just need permission to take a break, this video will give you both strategies and emotional validation.
✨ Join my FREE Sensory Strategies for ADHD training (link below)!
https://theadhdclaritycoach.com/page/webinar-registration-1
✨ Interested in More Support for your sensory needs? Join my group coaching program!
https://theadhdclaritycoach.com/page/eyb-group-program
⏱️ Timestamps:
0:00 – Intro & Topic: Sensory needs in parenting
0:30 – The sensory onslaught of kids
1:00 – Guilt and the pressure to "power through"
2:00 – What happens when we suppress our needs
2:45 – Dysregulation: shutdown vs. meltdown
3:10 – Modeling self-care helps kids too
4:00 – Strategy 1: Taking sensory breaks
5:00 – Strategy 2: Talking to your kids about it
6:00 – ADHD, sensory issues, and body awareness
7:00 – How to build interoceptive skills
8:00 – Strategy 3: Dulling sensory input (visual & auditory)
9:00 – Strategy 4: Managing touch when you're touched out
10:00 – The power of proprioceptive input
11:00 – Examples of proprioceptive activities
12:00 – Guilt is not helpful—self-compassion is
13:00 – Reframing sensory mismatch- it can offer your kids skills!
14:00 – Closing thoughts: You’re doing a good job!
ADHDParenting#SensoryProcessing#ExecutiveFunctioning#NeurodivergentParent#TouchedOut#ParentingWithADHD#OccupationalTherapy#SensoryOverload#MomGuilt#RegulationSkills
Today I’m chatting with Shell Mendelson, an author and career coach who teaches how you can find the right career path with ADHD.
She helps multi-passionate professionals discover how to explore their interests and consider essential career factors on their journey to unlock their career path.
In this podcast, we discuss :
- Challenges for college students in early career planning
- How to identify your skills, goals, needs and accommodation
- Fields of fascination – those areas of interest that have been neglected in the past, but can be explored now
- Challenges of multi passionate individuals and the importance of prioritizing interests and taking action
- How to recognize and overcome the "safekeeping self" by asking questions and exploring you possibilities
- How late-diagnosed and/ or older clients may face more challenges due to past experiences, current responsibilities and negative self talk
- How to advocate for yourself throughout the interview process and beyond
How to reach Shell: https://passiontocareer.com
In this podcast episode, I'm chatting with Skye Waterson, a former academic turned coach, podcast host, and founder of an international ADHD support service, Unconventional Organisation.
Skye's services help overwhelmed professionals with ADHD create focused, balanced days for themselves and their families. Today she’s speaking about time and overwhelm and offers her tips on prioritization, delegation and how we can ease transitions between high to low dopamine tasks!
Connect with Skye via Instagram @unconventionalorganisation or visit her website at ADHD Treatment Online | Coaching for Symptom Management for her prioritization filter and additional resources.
Sometimes when we struggle, we find ourselves believing the same old "stories" that have been bouncing around in our heads for years.
Things like:
"I always drop the ball"
"I'm such a disaster"
"I don't trust myself to make changes".
Not only do these shame-based stories wear us down, they move us far away from problem solving. That's because in order to effectively solve problems, we need to be open and curious. Self judgment is just the opposite of that!
Self judgment doesn't attempt to look for answers because it thinks it already has them! If you have these kind of negative stories on repeat, they may be preventing you from actually finding the strategies that will work for your brain!
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In this episode of ADHD Crash Course, I talk about how my client's old stories impacted her and how she challenged those stories. As a returning college student with a bumpy academic past, she had some stories to push back on when she got behind in her assignments.
I'll also talk about what happened next; how working on challenges like executive functioning skills and managing her overwhelm became much more doable once her brain moved off of the self criticism and into problem solving!
In this 2 episode podcast interview, I chat with Dr. Tamara Rosier, author of Your Brain's Not Broken.
We'll discuss her new book, You, Me, & Our ADHD Family!
Topics we cover in this 2 podcast series:
- using transformational rather than survival thinking
- the importance of regulating your nervous system
- building self awareness
- safe people: how to recognize them as well as determine if YOU are one for others
- the three kinds of empathy (and which one tends to be out of balance for many of us!)
- how empathy can go wrong for those of us with ADHD
Want to connect with Dr. Rosier? You can find her here.
In this 2 episode podcast interview, I chat with Dr. Tamara Rosier, author of Your Brain's Not Broken and You, Me, & Our ADHD Family.
In the second episode, we'll continue to discuss her new book, including these topics:
- how to repair when we've made mistakes in our relationships
- under and over functioning (and why it matters for ADHD)
- teaching our children with ADHD to self advocate
- the 3 kinds of empathy
- how those with ADHD can balance if they have too much "heart empathy"
Want to connect with Dr. Rosier? You can find her here.
ADHD impacts our ability to regulate our attention, activity level, and emotions! We need easy tools to help us regulate in order to show up the way we want.
Sensory strategies are the perfect "body-level" tool that can help you calm down, increase your energy, improve your focus and manage BIG emotions! In this episode, we'll learn how to use this powerful tool for self-regulation.
Want more tools? Sign up for my FREE 5 day Sensory Strategies for ADHD email series here!
Interested in joining us for my NEW Group Coaching Membership? Use the code CRASH COURSE for the month of December for a BIG discount on your first month here!
Task initiation is an executive functioning skill and can be a HUGE struggle for us (especially when we're overwhelmed). What can we do? (other than "try harder" or "just do it").
Today I'll share tips to help you get started when your motivation, energy, interest are running low!
The use of ADHD medications is a personal choice and one that can generate a good amount of confusion. How do we know whether or not to try medication as a tool to manage ADHD? What are the benefits? What are the risks? Is the stigma that continues to surround the use of ADHD medications warranted? In this episode, I'll discuss some of the questions you can ask as yourself and your mental health provider as you navigate this complex topic.
Today I chat with Meredith Carder, author of "It All Makes Sense Now: Embrace Your ADHD Brain to Live a Creative and Colorful Life". Meredith is an ADHD coach, content creator, speaker and author who is passionate about helping those with ADHD live their best lives!
In this episode we discuss:
-late ADHD diagnosis and its impact
-how shame can block our progress
- the need for cognitive flexibility
- tips for building a strategy toolbox that will work for your brain
- and more!
Want to connect with Meredith?
Instagram: / hummingbird_adhd
Website: https://meredithcarder.com/
Book: https://meredith-rose-carder.mykajabi...
We all do it. We planned to do something, believed we would and then we drop the ball. For whatever reasons, something we 100 % planned to do didn't happen.
When we don't follow through with the things that matter to us, we may have our own "stories" about why. The problem with these stories is that they are often harsh. judgmental, and leave no room for actual problem solving!
Approaching our failures with curiosity and openness allows us to find solutions that work for our brains. We can "flop" artfully when we take a moment to analyze how it happened and what we need for a different result. On today's episode of ADHD Crash Course, we'll discover practical ways we can do that!
Finding the right accommodations for students with ADHD can be complicated! There is no "one size fits all" and some accommodations for ADHD might actually make it more difficult for a student to learn!
In this episode of ADHD Crash Course, we'll talk about the difference between IEPs and 504s and discuss some common (and less common) accommodations that help support neurodivergent learners in the classroom.
The journey of learning to work with our brains isn't typically linear! We're most likely to learn in a "spiral" pattern; to be introduced to strategies and then move on to other tools before we've mastered these. Later, we revisit these same strategies or skills, and each time we do, we deepen our knowledge and experience.
The process spiral learning can leave us doubting our progress (or even feeling like we're "failing") since we are working on several different areas gradually, but eventually we reinforce these skills enough to gain traction.
Although the path isn't linear, when we embrace this flexible "spiral learning" approach, we develop a toolkit that can help us make real changes in our lives!
We all feel like we aren't "enough" at times. We live in a productivity-driven society, so feeling that we aren't doing enough can quickly shift into an overall sense of not being enough.
It can feel like we're not measuring up, no matter what we do!
Today we'll discuss this never-enough struggle and identify some action-based strategies you can try when you're struggling with "not-enough" thoughts.
Links mentioned in this episode:
Sign Up for a Free Values PDF !
Clarity Coaching Website
Other values resources:
via strengths website
Time management is more than just being punctual. Getting good at managing our time can help us live more intentionally (rather than just reacting to what's in front of us).
Time management is complex; it requires many different executive functioning skills working together in order to help us organize and direct our days!
In today's episode, I'll share my recent time management fails and we'll also break down some of the individual skills needed to get better at managing our time!
Organizing can be overwhelming; especially when you have ADHD! Today we have Emily Beaversen, a professional organizer who specializes in helping people with ADHD find approaches to organizing their lives that work with their brains. Listen to our interview for her insights on how traditional approaches to organization might fail us and what we can do instead!
Links mentioned in this episode:
Contact Emily Beaversen: emily@sosimpleorganization.com
website: https://www.sosimpleorganization.com
Institute for Challenging Disorganization (ICD)
National Association of Productivity and Organizing Professionals (NAPO)
Organizing can be overwhelming; especially when you have ADHD! Today we have Emily Beaversen, a professional organizer who specializes in helping people with ADHD find approaches to organizing their lives that work with their brains. Listen to our interview for her insights on how traditional approaches to organization might fail us and what we can do instead!
Links mentioned in this episode:
Contact Emily Beaversen: emily@sosimpleorganization.com
website: https://www.sosimpleorganization.com
Institute for Challenging Disorganization (ICD)
National Association of Productivity and Organizing Professionals (NAPO)
When we experiences sensory defensiveness, every day sensory inputs can be overwhelming (or even painful!) Those of us with ADHD are more likely to have these differences in sensory processing (although you can also have sensory defensiveness/ sensory processing issues without ADHD).
Sensory defensiveness has a significant impact on our daily function. When common sensory inputs (like sights, touch, and sounds) overload our nervous system, it can be impossible to focus on what we want or need to do in the day. We might feel drained, agitated or panicked as our body respond to the perception of danger from these sensory cues.
The agitation and overwhelm that sensory overload triggers can make it difficult to regulate our nervous system, even long after the sensory input is removed! Understanding what sensory defensiveness is, how it impacts us, and and what we can do to help is an important tool for those of us with ADHD and the topic of today's episode of ADHD Crash Course.
Want to learn more about Sensory Strategies for ADHD? Join my free training below:
FREE Sensory Strategies Training!
There are times that our emotions are so strong that we struggle to identify exactly what we're feeling.
There's a surprisingly simple technique that can help us understand our more complicated emotions, and in doing so, develop the skills we need to regulate these emotions!
Today we'll look at how to use the feelings wheel that was developed by Dr. Gloria Wilcox. This simple tool can help us label our more complicated emotions, regulate emotionally, and better communicate about our emotions with others.
We'll also explore a related approach from Dr. Daniel Siegel; his "name it to tame it" model, and learn how just identifying/ labeling our emotions can serve as a powerful tool in regulating them!
Download your FREE Feelings Wheel PDF here!
Interested in learning more about my group coaching membership? Join the wait list today to get more information!
Imposter syndrome can make us feel like our wins are more luck than due to our skills or abilities. Even if we've spent a good deal of effort to get our outcomes, our achievements makes us feel more like a fraud than a success.
With Imposter Syndrome, our wins don't feel like wins at all; our brain tells us that they're just luck, outliers, or flukes.
On today's episode of ADHD Crash Course, we'll discuss Imposter Syndrome and learn:
- 3 reasons why people with ADHD are more likely to experience Imposter Syndrome
- Why over-confidence and capability are often inversely related
- The Dunning Kruger Effect and why people who have more knowledge/ skill/ experience are often the very people who doubt themselves the most
- Why Donae thought she could easily reupholster a couch despite having no previous experience
If you are dealing with imposter syndrome, you are not alone! Listen to today's episode to learn how to manage it.
Interested in learning more about my group coaching membership? Join the wait list today to get more information!
Today I'm chatting with Jackie Silver, a Registered Dietitian/ Nutritionist who works with neurodivergent and physically disabled communities through a weight-inclusive, neurodiversity-affirming lens.
We're discussing some of the common barriers that those with ADHD face when it comes to nutrition and Jackie offers her insights on strategies that help!
You can reach Jackie here:
Website: jackiesilvernutrition.com
Habits can be tough! Today's episode focuses on 4 ways habits "go wrong" and what we can do about it.
***New starting Spring 2024! Clarity Coaching's ADHD Coaching Membership! For more information about the membership and updates for the launch, join the waitlist/interest list here: membership.
Planning and prioritizing can be a challenge for most of us, especially at work. Professional productivity often demands a lot from our executive functioning skills!
Things like breaking down big projects, coordinating with clients or coworkers, monitoring progress, or managing our schedule/ time are components of greater responsibilities that we have at work. Struggling with these can impact our performance in big ways!
Today I'm interviewing Antonia Bowring, a top ranked executive coach, speaker, and author who, at the age of 50, received a diagnosis of ADHD. Antonia will share a bit about her personal story as well as her own insights on planning and prioritizing at work.
If you are interested in reading Antonia's book, Coach Yourself!: Increase Awareness, Change Behavior, and Thrive you can find it here.
You can also connect with her on her website and on Tik Tok @ Antonia Bowring 963.
Today we chat with Erin Vandermore, a licensed therapist, wellness coach, and the founder of Age of Uncertainty Coaching about the complicated connection between trauma and ADHD.
Since ADHD and trauma can show up very similarly, it can be challenging (even for clinicians) to differentiate between the two. The fact that many of those with an ADHD diagnosis have experienced trauma around their diagnosis and/or the impact ADHD has had on their lives adds to the complexity of this topic.
Erin offers expert insights on how we can identify trauma and understand its influence on our lives. She explains how somatic therapies like EMDR work and how they can be used to overcome our traumatic experiences.
Listen to this episode of ADHD Crash Course to learn more about the ADHD/ Trauma Connection!
If you would like to connect with Erin, she can be reached at Age of Uncertainty Coaching.
Sometimes we're just stuck. It might look like scrolling on our phones, hitting the "next episode" button on Netflix, or even just staring out the window.
What makes us "stuck" is not the activity itself; it's the fact that we want or need to move on but it feels impossible to do so.
What can we do to move out of that place of stuckness to one where we can choose what we do next?
How can we get going when we feel like we're moving through quicksand?
Today we'll talk about using "transition activities" to gently move out of a frozen state and into one of mobility and productivity. This is not about "trying harder", it's about learning how to work with your nervous system exactly where it is!
Many people with ADHD have the experience of being perceived as selfish in conversations (or even in their relationships). It can be frustrating for both the person with ADHD and their friends!
ADHD traits can negatively impact our communication and relationships; impulsivity, memory challenges, and divergent thought preference can make it harder for us to connect/ be in sync with others.
In todays episode we'll discuss common ways ADHD traits impact our communication/relationship and what we can do about it. We'll discuss how we can make changes that line up with our own values without masking or being inauthentic.
We are always on the hunt for the perfect planner/ time system/ organization system for ADHD!
The search can be frustrating AND expensive! The most important part of any system that we choose is something that doesn't come with the planner we buy...our habits around using it!
In today's episode, we'll talk about several questions you can ask yourself to find the right planner/ time system for YOU and steps you can take to ensure whatever you choose actually works to keep track of your time and cut down on chaos.
Discount link for the Remarkable 2: https://remarkable.com/referral/QDMY-7NUN
Although grades serve as one measure of our progress, they should NOT be the only measure! Students with executive functioning deficits (and even those without) benefit when we shift our focus from the outcome to the effort they are making. Not only does this decrease anxiety, it helps develop key EF skills like planning, prioritizing, self-monitoring, and flexible thinking.
Building these skills matter more than achieving a perfect score on any one test or class. When we overemphasize grades, it can actually make it more difficult for students to develop the executive functioning skills they need!
Why? They stop focusing on what they can control in the moment and get overwhelmed with a future outcome.
Learn how we can shift our emphasis with our students and why it matters in this episode of ADHD Crash Course!
Working memory can be thought of as our shortest term memory; it's the information we hold in our mind in order to get things done.
These are some common ways working memory deficits show up in our day to day lives:
- Having to dig a box mix out of the trash several times to re-read steps when baking
- Walking into a room but forgetting why you're there
- Forgetting a new acquaintance's name seconds after you've heard it
If any of these sounds familiar, you can join us today for a discussion on working memory; what it is and how to support your brain if you struggle in this area!
Many of us have had the experience of sharing how ADHD impacts us only to be met with the response "You're using ADHD as an excuse".
How can we respond to this? Today we'll take a look at this common misconception when it comes to understanding ADHD. Our own perceptions of our "locus of control" can make a big difference in how we respond to comments like these!
There's a word swap you can use to strengthen executive function skills AND approach yourself (and others) with less judgment. Try replacing "why" with "how" in some of your questions.
Example:
"Why did I wait until the last minute to start this project?"
"Howdo I decide when to start my project?"
"Why is it so hard for me to make decisions?"
"How do I make decisions?"
When we're frustrated, why questions can make us feel defensive. They ask us to justify our motives or reasoning. “How” questions shift us to a place of curiosity- how exactly is this thing getting done (or not getting done)?
Why asks for motivations, but how is a question that looks at our process. "How" helps us see the steps that lead us to an outcome and make changes. Then we can decide if there are different steps we want to take to change those outcomes!
What is DBT ( (Dialectical Behavioral Therapy)?
How is it different from CBT (Cognitive Behavioral Therapy) and how is it used to support people with ADHD?
Today we'll explore the DBT approach and its components, including mindfulness, emotional regulation, interpersonal effectiveness and distress tolerance skills.
Why do divergent thinkers frequently deal with overwhelm? One possible reason is our tendency to see all of the things... all at once! Our brains like to make connections and that can serve us in some settings but lead to overwhelm in others.
When it comes to overwhelm, this pattern of thinking can make prioritizing and decision making tough. It's harder for us to "back off" of the connections our brain has made and see/ do one thing at a time. (This focus on one thing at a time is an important part of keeping overwhelm at bay).
In today's episode of ADHD Crash Course, I'll talk about practical ways that we can see less and how to use this approach to beat overwhelm!
Today we're talking about Mental Load, otherwise known as "invisible labor" and why understanding this concept is so important for those of us with ADHD.
What is mental load? It's the cognitive labor that goes into taking care of life. It’s the “worry work”; anticipating what is needed, researching options, planning, organizing, remembering, monitoring—- all of the thought work that goes into managing homes, work, family, and social lives.
If you are not in a partnership, you carry the weight of this work independently and if you have ADHD, this invisible labor can be even more challenging since in requires strong executive functioning skills.
Being in a partnership may not necessarily lighten this load for women. Studies suggest that women are often the default person for carrying the mental workload in families and that this can lead to overwhelm and burnout.
Additional Resources:
Fair Play by Eve Rodsky
Today we speak with Dawn Barclay, author of "Traveling Different: Vacation Strategies for Parents of the Anxious, the Inflexible, and the Neurodiverse".
Dawn shares helpful tips for how we can support our children with invisible needs like ADHD, Autism, and anxiety and enjoy creating family memories with less stress!
You can connect with Dawn in the following ways:
Website
Twitter
Facebook
Instagram
LinkedIn
Today we chat with Dr. Tamara Rosier, author of Your Brain's Not Broken. Dr. Rosier discusses the difference between convergent and divergent thinking and why understanding this difference can have a huge impact for those of us with ADHD!
Many with ADHD prefer divergent thinking since this allows for creativity, expansion, and connection. While necessary for everyday life, tasks that fall under the convergent thinking category are often found to be boring or frustrating to those with a preference for divergent thought.
We need both "thought modes" to thrive in our modern world and Dr. Rosier's interview will offer us some tools to help us do that!
Dr. Tamara Rosier's website
Today we’re chatting with ADHD Career Coach and Mentor Shell Mendelson who specializes in helping those with ADHD find fulfilling and sustainable careers. She'll discuss the 7 steps she uses with her clients to help them find their perfect fit professionally!
Link to Information on Shell's Masterclass
When I refer to "time travel" I'm talking about our ability to think about our future selves and determine what we will need at that future point. This can also refer to our habit of thinking about the past and applying what we've learned to our current circumstances.
For those with ADHD, traveling through time may not be automatic, and time might be seen as "now" or "not now", but that doesn't mean we can't strengthen this skill.
Use today's tips to plan for what's next and set your future self up for success!
How we respond to our circumstances is driven by a cycle that we may not be aware of. This cycle is often called different things: the cognitive triangle, the self coaching model, CBT model of emotions, and more, but analyzing each of these parts of the cycle can help us understand why we choose certain actions.
If we want to make changes in our lives, interrupting this cycle at different places can give us different results. Listen today to learn more about the thoughts-emotion- action- result cycle and some specific tips for those with ADHD.
Public speaking is one of the top fears for many of us! Although we may picture grade school book reports or motivational speakers when we think of this topic, the reality is that most of us have to speak "publicly" in some capacity in our professional ( and personal) lives!
Sammie Walker Herrera is a confidence and public speaking coach (and a fellow ADHD brain) and in this interview she shares some of her top tips for helping those of us with fast (or frozen) brains become better public speakers!
You can find Sammie here.
One label I often hear unfairly applied to those with ADHD is "lazy". The reality is that what is often perceived/ interpreted as "laziness" is the shut down that comes from overwhelm. We see too much at once and that makes it hard to get started.
Today we'll talk about the tendency for those of us with ADHD to see too much. This is a common contributor to overwhelm and can result in the inability to get started on what we want to do. We'll find tools and strategies that help break the overwhelm cycle and brain storm practical tips so we can "see less" in everyday jobs/ activities.
Whether it's cleaning a room, dealing with our calendar or managing emails, we can be strategic in order to see less!
https://www.theadhdclaritycoach.com/contact
There are some "adulting" tasks that are Achilles heels for us and many people with ADHD report that laundry is one of them! Struggling with everyday tasks like this can trigger shame and self judgment, which makes it even harder to find the solutions we need to make things easier for us.
Today we're going to look at why jobs like this are challenging and what we can do to make them more manageable. We'll discuss how factors like executive functioning skills, habit formation, visual distractibility/overwhelm, and black and white thinking can impact us and how we can better support our brains to lessen that impact!
**Identifying and leveraging our personal values is a motivation hack that often gets overlooked!
If we’re not aware of our top priorities when it comes to our values, we may miss out on a powerful tool for decision making. Learn more about how to apply information about your values to improve your motivation and gain clarity.**
Links for this episode:
The VIA Character Strengths Survey:https://www.viacharacter.org/survey/account/Register
Today I interview Aleta Storch who is a Nutrition and ADHD coach and an expert on
ADHD, Nutrition, and Intuitive Eating. Aleta offers helpful insights that her personal and professional experience had provided.
She'll talk about some of the common pitfalls that we face in our relationship with food as those with ADHD and offer helpful, down to earth advice.
Want to reach Aleta?
website: https://www.wiseheartnutrition.com/
email: https://admin@wiseheartnutrition.com
What is meant by "Ask Culture" and " Guess Culture"? At their core, these terms are referring to communication styles. In Ask Culture, you ask for your wants and needs directly. In turn, the answers you receive are direct and a "no" most likely doesn't need to be qualified, justified, or "softened".
In Guess Culture, directly asking for what you want may be seen as pushy or even rude. The communication style of Guess Culture favors suggesting or hinting at what one wants or needs in an effort to elicit an offer of help from another without "putting them on the spot".
How can we navigate communication between these two communication styles and how does ADHD complicate this? Join us for this episode of ADHD Crash Course to learn more!
It's a common question for those who are diagnosed with ADHD: Should I tell my employer that I have ADHD? If so, when? How?
In today's episode we'll talk about how to know whether or not to tell your employer about your ADHD diagnosis and look at how to navigate that conversation if and when you decide to do so.
Many people with ADHD struggle with the transition to college. College life requires more independence and offers less structure and these changes can be difficult to navigate when you have executive functioning challenges. Today we’ll discuss common challenges for students with ADHD and strategies that can help!
Cognitive flexibility is an ability to adapt to new, changing, or unplanned events or to switch from one way of thinking to another. This skill is essential for learning and problem solving and it can also be impacted with ADHD.
Listen to this week's episode to learn tips for building cognitive flexibility and how we can apply this to our daily lives!
Failure is a part of life and it's an inevitable part of growth. But how can we fail better? If failure is inevitable, how can we get the most out of it? Today we'll discuss ways we can use these unpleasant outcomes to benefit us and those around us. Tune in today for a refreshing look at failure!
Questions? Please Reach Out! : https://www.theadhdclaritycoach.com/
Clarity Coaching's Free Resources Page:
https://www.theadhdclaritycoach.com/general-5
Black and White/ All or Nothing Thinking is a common cognitive distortion and something that many people with ADHD struggle with. This thinking pattern can be particularly detrimental for people with ADHD because it can impact our motivation and limits our ability to problem solve. Join us today as we discuss how all or nothing thinking harms us and what we can do instead!
Learn more about my group coaching program, Embrace Your Brain here:
Group Coaching | Clarity Coaching (theadhdclaritycoach.com)
Questions? Ideas for podcast episodes?
Contact | Clarity Coaching (theadhdclaritycoach.com)
Today we have special guest Michael Mc Leod. Michael is an executive function expert and speech language pathologist. He discusses how strengthening our internal language (which includes both visual imagery and self talk) can help build essential executive functioning skills. He offers practical tips that we can use to improve our internal language and executive functioning skills throughout the lifespan.
Ways to reach Michael and Grow NOW Therapy:
Instagram: @grownowadhd
Website: GrowNOWTherapy.com
Facebook: GrowNOW ADHD
Email: Mike@GrowNOWTherapy.com
Books Mentioned in Podcast:
Declarative Language Handbook (by Linda Murphy)
ADHD’s impact is not limited to work and school; unsupported ADHD can have a very real impact on relationships and intimacy. Join us for this week's episode of ADHD Crash Course as we chat with sex therapist Ollie Maggi about how ADHD impacts relationships and learn tips for how to offset that impact inside AND outside of the bedroom!
Want to reach Ollie? Her website is: https://www.cointimacycoaching.com/ and her IG handle is: @https://www.instagram.com/cointimacycoaching/
Parenting a child with ADHD can be a challenge, but for parents who have ADHD, those challenges double. Supporting our kids' executive functioning skills and emotional regulation can be particularly difficult when we have our own struggles in these areas!
Today's episode offers 8 tips for parents as they navigate the complicated reality of parenting kids with ADHD as an ADHD parent.
Learn more about my group coaching program, Embrace Your Brain here:
Group Coaching | Clarity Coaching (theadhdclaritycoach.com)
Questions? Ideas for podcast episodes?
Contact | Clarity Coaching (theadhdclaritycoach.com)
When we're overwhelmed, we may be advised to delegate tasks to others. Being able to ask for help is impoortant when we're managing our energy, but many of us struggle with the executive functioning skills we need to do this!
Skills like judging time, prioritizing, planning, sequencing, and organizing are needed when we break down tasks (or lists of tasks) and delegate to others. Today we'll explore how some ADHD traits can complicate our ability to delegate and learn what we can do to help!
Sensory Strategies Live Webinar:Free Live Webinar | Clarity Coaching (theadhdclaritycoach.com)
Embrace Your Brain Group Coaching Program: #2 Group Coaching | Clarity Coaching (theadhdclaritycoach.com)
Today I’m talking to Dr. Carissa Cascio, an associate professor of Psychiatry & Behavioral Sciences at Vanderbilt University. Dr. Cascio's research program focuses on sensory differences in developmental disabilities and she is with us to discuss interoception, our body's "hidden" sense and the powerful role interoception plays in emotional regulation.
We'll cover what interocaption is, how this internal experience of our body's sensations can impact emotional regulation, and practical ways we can strengthen out body's ability to tune in to interoceptive information.
For more information on Dr. Cascio's research, you can visit https://www.casciolab.com/.
After a diagnosis of ADHD, we often have more questions: what's next? Do I need a counselor? What about medication? Would a coach be helpful? Are there accomodations I need to explore for school or work?
It can be overwhelmingfinding the answers to all of these questions and most of us will benefit from a team of professionals who can support us on our ADHD journey.
Who do you need on your team? What support can each of these team members offer you?
Today I chat with Caitlin O’Brient Bauer, an ADHD coach and fellow ADHD brain. We'll hear about her own ADHD journey and how she was eventually able to design her own ADHD support team and how this has impacted her life.
She'll share what worked for her (as well as what didn't work) and offer some suggestions on how to build your own ADHD support team.
Related links:
Caitlin O'Brient Bauer is a certified ADHD & Life Coach and the founder of SF ADHD Coach. She's based in San Francisco, CA and meets with her clients virtually. You can find her online at www.sfadhdcoach.com.
If you want more information on rejection sensitive dysphoria, you can access Caitlin's helpful resources handout here.
ACO - ADHD Coach Directory:
https://acoo.memberclicks.net/directory-of-coaches
CHADD - Professional Directory:
https://chadd.org/professional-directory/
PAAC - ADHD Coach Directory:
https://paaccoaches.org/find-a-coach/
ADDA - Adult ADHD Virtual Support Groups:
https://add.org/adhd-support-groups/
Today we’re discussing ADHD and relationships. We’ll take a look at the work of Drs. John and Julie Gottman and those in realtionships make what they refer to as “bids for connection” in order to communicate and connect with each other.
These gestures that we use to signal our need for attention and connection and they can be verbal or nonverbal, overt or relatively subtle.
We may readily respond to some, but miss others entirely (and miss the chance for connection as well) We’ll also explore some common ADHD traits and how these can impact giving/ receiving bids in our relationships.
We may assume low motivation is behind our struggle to start, but it’s often overwhelm that shuts us down! With ADHD, struggles with executive functioning skills like planning, prioritizing and time management can cause us to feel stressed and stuck.
Other factors like perfectionism, sensory overwhelm, and missing our body cues/needs can contribute to our overwhelm as well!
This episode will cover 7 simple, practical coaching questions to help you find what you need to get going when you’re feeling stuck!
Ask yourself these 7 questions the next time you feel overwhelmed and grab your free pdf so you can have them ready when you need them!
FREE printable pdf: 7 Coaching Questions for Overwhelm here: https://www.theadhdclaritycoach.com/subscribe
Small Group Coaching Program information:
https://www.theadhdclaritycoach.com/webinar-registration
Growth mindset is the belief that our talents, skills, and abilities can be developed whereas a fixed mindset assumes that these are "set" and that we're not able to improve them.
Researchers have noted trends in how these mindsets can impact our willingness to take risks, accept feedback, embrace challenges and tolerate failures.
Those with a growth mindset often felt more comfortable with challenge and struggle, knowing that these are valuable part of the learning process and essential for growth.
Learn more about Growth and Fixed Mindsets and how these can impact those of us with ADHD as we learn to work with our brains!
Anger is not an emotion that many people feel comfortable experiencing. We're not surrounded with many examples of healthy, assertive anger, so it's understandable that we fear that the emotion of anger will result in our losing control.
Anger may have a reputation of being destructive, but when managed well, anger can actually serve a purpose in our lives!
Since anger is a protective emotion, it lets us know when a boundary has been crossed. Anger is also an emotion that helps us take action and make important changes in our lives.
When we slow down and listen to the message that our anger carries, it can help us set and maintain our boundaries as well as protect ourselves and others. Listen to today's podcast episode to learn how slowing down and listening to your anger can help you leverage this emotion to help you!
For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1
Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration
Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact
“Auditory Processing is what the brain does with what the ear hears.”
~Jack Katz, Ph.D.
Auditory Processing Disorder (APD) shares many traits with ADHD, and this causes confusion amongst professionals (as well as the general public). How do we know if difficulty sustaining attention has to do with auditory processing or attention regulation? Can you have both APD and ADHD?
Today we chat with Dr. Christa Reeves and Dr. Megan Reeves, a mother-daughter audiologist team who specialize in APD and will help answer some of our questions! In this interview. we'll cover the following (and more!):
- How do we determine if APD is playing a role in our difficulty sustaining attention?
- What treatments are out there for those of us who have an APD diagnosis?
- Do children and adults have the same treatment for APD?
- Is APD genetic?
- What school and work accomodations can help support APD?
We'll also learn"
- An effective treatment for Misophonia
- How uncorrected hearing loss can increase cognitive decline in adults (PSA: correct hearing sooner rather than later!)
- Why the "huh habit" can damage relationships
- Some great resources for connecting with APD specialists, no matter where you live.
Helpful links:
To find specialists near you:
International Guild of Auditory Processing Specialists
https://www.igaps.org/
Dr. Megan Reeves (adults)
https://www.helixaudiology.com/
Dr. Christa Reeves (pediatrics)
https://littlelisteners.com/
What is Rejection Sensitivity/ Rejection Sensitive Dysphoria and what does it have to do with ADHD? How do common ADHD struggles increase our risk of rejection sensitivity and what can we do about it?
Factors like emotional regulation, cognitive flexibility, negative self esteem, and social skill challenges can place ADHD brains at a higher risk of perceiving (or receiving) rejection.
Learn 3 tips to help combat rejection sensitivity with ADHD!
For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1
Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration
Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact
What is "toxic positivity"? Toxic positivity denies and minimizes any negative experiences and insists on a positive spin at all costs. It does not make room for the full range of human emotions/experience and can make us feel isolated and disconnected from our emotions.
"Practicing positivity" is a preferable tool when working with our brain's inherent negativity bias. When we practice positivity, we strengthen mindfulness, support our emotional regulation skills, and encourage real connection.
We can recognize the reality of a situation and still work on our own cognitive flexibility and use strategies to shift our mindset without denying our experience or masking.
For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1
Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration
Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact
Tapping, also known as EFT (Emotional Freedom Technique) is a stress reduction/ regulation tool based on principles of ancient Chinese acupressure as well as modern psychology. Today I interview EFT expert Theresa Lear Levine to learn more about what exactly EFT is and how we can use this technique in our lives.
- Email Theresa with the subject "ADHD crash course" if you would like to watch the tapping video that we recorded after the show: theresa@theresalearlevine.com
*You can access Theresa's free e-book here:
https://theresasfreegift.com
For my FREE training "Sensory Strategies for ADHD: Learn How to Change Your Energy & Focus!" register here: https://www.theadhdclaritycoach.com/webinar-registration-1
Interested in Embrace Your Brain, my small group coaching program? Learn more here: https://www.theadhdclaritycoach.com/webinar-registration
Ideas for a podcast episode? Interested in 1:1 coaching? Other questions? Reach out!
https://www.theadhdclaritycoach.com/contact
The spoon theory is an analogy that was created by Christine Miserandino when she attempted to describe what life with a chronic illness was like to her best friend. She used spoons to represent her "energy budget" and explained how living with lupus meant she had to make choices about where and how to spend this budget, choices that someone who was not living with lupus would not likely have to make.
Christine's description has resonated with many people living with chronic illness and is also a helpful frame of reference for those of us with ADHD. In today's episode, we'll discuss how the spoon theory applies to daily life with ADHD and how we can use strategies like creating task "menus" to help us plan for our energy and add flexibility to our days (while still moving towards the goals that matter to us).
Christine Miserandino (Spoon Theory)
https://butyoudontlooksick.com/the_spoon_theory
Clarity Coaching website
https://www.theadhdclaritycoach.com
Have you heard comments like this in response to someone's ADHD diagnosis? What are your thoughts?
Prioritization is an executive functioning skill that we use when we're trying to plan our time. Many people with ADHD find prioritizing challenging. We have large lists of things that need to be done but knowing which of those are the most pressing/important may not be intuitive.
We are overwhelmed looking at those massive things to do lists because everything feels urgent! Today we're going to look at a tool to help us manage the overwhelm: the Eisenhower Matrix. This system helps us categorize which tasks need to be done immediately, scheduled for another time, simplified, or limited.
If you would like to reference a picture of the Eisenhower Matrix, you can do in the transcript from today's episode here:
https://www.theadhdclaritycoach.com/post/how-to-prioritize-your-things-to-do-list
What does practicing emotional mindfulness look like and why is it important? Join us today to learn more about ADHD, emotional regulation, and why mindfulness is powerful regulation tool.
There are times when our optimism results in a lack of awareness and that can actually undermine our best efforts to move forward! Positive thinking is an asset when it comes to generating positive emotion, increasing motivation, and improving our energy but when it comes to creating action plans, we may need a different approach. Today we'll talk about how realistic assessments of our circumstances can be more helpful in supporting us than expecting the best.
Do you make play a priority in your life? If not, why? When we're little, play is our main occupation, but as we get older, we play less. As adults we may feel completely disconnected from play and may only see "goal directed" play as valuable. There is value in playing just to play- today we'll take a look at how we can add play into our lives- and why it matters!
What if you could stop dreading setbacks and accept them as a normal part of growing? When we finally have momentum and we're seeing progress, it can be disheartening when something derails us from our goals.
If you've had enough experiences of "dropping the ball", you may even interpret some of these setbacks as evidence that you can't make real changes in your life, but that’s not true.
Today I'm going to offer you an analogy that I like to use when I'm navigating setbacks in my life. It's a gentler way to view these inevitable "bumps" and can encourage you during the setbacks that come with making the changes that matter to you.
Today I'm going to share a book I love: How to Keep House While Drowning by K.C. Davis. It offers a refreshing perspective on care tasks (those continuous small jobs that make up caring for ourselves, others, and our homes). It also offers practical advice on how to approach overwhelm and self-criticism when care tasks are challenging.
Is ADHD your superpower? There's quite a bit of debate when this subject is raised in ADHD circles. In this episode, I weigh in with my opinion and share the reasons I've reached my conclusion.
Today’s ADHD Crash Course guest is ADHD coach and master hypnotist, Tina Madsen. As a self-proclaimed “brain nerd”, Tina offers us a wealth of knowledge about the art and science of hypnosis and the power of our subconscious mind. She also gives practical ways we can apply this knowledge to our lives- you won't want to miss this episode!
https://tinamadsen.com/
Many people with ADHD are hesitant to explore mindfulness. They may think it sounds boring, difficult, or just not particularly valuable. But there is a growing body of research that points to mindfulness meditation as a useful tool for ADHD brains. Why is mindfulness meditation helpful for those of us with ADHD? What does the research say about the benefits of mindfulness and how can those of us with busy brains apply this practice in a flexible way? Do you have to be still to practice mindfulness? We'll answer all of these questions (and more) in today's episode.
Link to Embrace Your Brain group coaching program:
https://www.theadhdclaritycoach.com/webinar-registration
ADHD shares traits with several other mental health diagnoses, which means that getting an accurate diagnosis (and the right kind of support for your brain) can be tricky. What traits does ADHD share with autism, trauma, and obsessive-compulsive disorder (OCD)? What are the differences? And can you have ADHD along with another diagnosis?
Group Coaching Program: https://www.theadhdclaritycoach.com/webinar-registration
ADHD shares traits with several other mental health diagnoses, which means that getting an accurate diagnosis (and the right kind of support for your brain) can be tricky. What traits does ADHD share with anxiety, depression, and bipolar disorder? What are the differences? And can you have ADHD along with another diagnosis?
Emotional Regulation can be a struggle for many with ADHD. Experiencing our intense emotions without becoming carried away, overwhelmed, or shutting down can be tricky!
Many of us develop unwanted habits in order to cope with emotional dysregulation. These habits allow us to “jump off” of emotions that are uncomfortable. In today’s episode we’ll look at a few helpful strategies to support our emotional regulation and how we can apply these to our lives.
My free Sensory Strategies Class- learn sensory strategies to support emotional regulation : https://www.theadhdclaritycoach.com/challenges
Embrace Your Brain Group Coaching information! https://www.theadhdclaritycoach.com/webinar-registration
When it comes to expectations, are you an Upholder, Questioner, Obliger, or Rebel? Gretchen Rubin's "Four Tendencies” framework helps us gain insight about how we respond to expectations (which includes both personal and external expectations).
Today we’ll discuss Rubin's "Four Tendencies" and how these apply to everyday life. We’ll learn how these patterns of responding to expectations can impact our choices (and why this is particularly helpful information for those of us with ADHD).
Embrace Your Brain Group Coaching information! https://www.theadhdclaritycoach.com/webinar-registration
Parenting can come with challenges but when we add ADHD to the mix, there’s even more to navigate.
Today’s episode offers some thoughts on parenting with ADHD and includes a bit of advice I would have offered to my younger self!
It's not uncommon for those of us with ADHD to struggle with managing time. Despite our best planning efforts, we may still find ourselves scrambling, scattered, and frantic throughout the day. Have you ever had the sensation that you're just reacting to your days, even when you've made an effort to plan your time?
Today we talk about how ADHD can impact our ability to plan our time and how those of us who find this area challenging can begin to feel more in control of our time and our days.
Today I speak with Yese Godoy, a nutritionist and inutive eating specialist who helps women improve their relationship with food, their bodies, and themselves. We cover a lot of ground in this chat and she offers some valuable insights on how we can make intuitive eating work for the brains we have!
You can find her on Instagram @yesegodoy where she offers practical support for those looking for a fresh perspective on nutrition and intuitive eating support.
Shame is the belief that we're somehow defective and that at our core, we’re just not ok. Shame shrinks us and shuts us down. Although living with toxic shame can be extremely painful, it’s not always obvious to those around us. We may respond to shame by masking, people pleasing, and even perfectionism as we try to work our way to worthiness.
This week on ADHD Crash Course, we cover the topic of shame and ADHD- why we struggle in this area and what we can do about it,
It's not uncommon for those of us with ADHD to begin to doubt ourselves. Our trust in ourselves can errode over time when we're not able to meet expectations- both the expectations of others and our own.
Today we'll talk about three practical ways we can change that and how we can start to rebuild trust in ourselves!
This question comes up often and it can be tricky! There can be overlap between coaching and certain types of therapy but there are also some big differences between them.
What are some of those differences? How do we know which is a better fit for what we need? Listen to this episode of ADHD Crash Course to learn more!
Cognitive Behavioral Therapy is a form of therapy that encourages us to think about our thinking. We are constantly thinking and these thoughts have a huge impact on our emotions, beliefs, AND our actions.
CBT can help us identify our faulty thinking so we can break the automaticity of distorted thoughts. Join me today as we take a look at what CBT is, how we can use it, and how it can improve our view of ourselves and our world.
Nichole Weaver is an inuitive financial coach who offers some great insights on managing money (and money mindsets) for those with ADHD. If you are looking for helpful tips on how you can improve your finances and money management, you won’t want to miss this interview! Nichole has a refreshing, down to earth approach and offers some practical steps to get you started.
You can find Nichole’s website @ www. NicholeWeaver.com. She also has a free FB group named Fearless Money Journey: Intuitive Strategies for Financial Freedom.
Finding ADHD hacks can be helpful, but there's an important skill we need to master if we want our hacks to work long term.
It’s great to have tools that work for us, but it’s even better to know why they work so we can create our own hacks when we need to.
Today we talk about this "magic" skill and how it can put us in the driver's seat when it comes to managing life with ADHD!
In recent years, we've heard a lot about Executive Functioning Skills. But what are they, exactly? How are they impacted with ADHD? Can we improve them?
Today we explore all of these questions and more in our mini crash course on executive functioning skills. We'll also talk about what we can do to strengthen these skills and how we can support ourselves with strategies that fit our brains.
Did you know that there are sensory strategies that you can use to change your energy and attention levels? In fact, you're probably already using some of them without realizing it!
Today I'm going to put on my occupational therapist hat and we'll look at how our nervous system responds to sensory input. We'll also talk about leveraging these responses as a powerful tool in helping us regulate.
***1/7/22:
Want to Learn More? You can register for my FREE sensory training here for a limited time:
https://www.theadhdclaritycoach.com/challenges
Self criticism is a harsh evaluation of ourselves and it lacks compassion, balance, and truth. Although we may believe that this inner voice will motivate us to improve, it often does just the opposite! Nothing drains our energy and optimism like self criticism.
Those who have lived with unsupported ADHD for many years are particularly at risk for developing self critical thought habits. Today we'll take a look at why this is and 3 steps we can take to change the way we think about ourselves!
ADHD has long been explained as a deficit of attention, but many think that this is a faulty description.
It's not that people with ADHD can't focus, it's that we can't always control what we focus on or when/ how long we focus (this is attention regulation).
In fact, those of us with ADHD may even find that we have exceptional focus on certain tasks or interests and even have a hard time shifting our attention off of those tasks.
Today we'll take a look at attention regulation, a phenomenon called hyperfocus, and how our variable attention can impact our lives.
Do you struggle with motivation? It can be frustrating when we aren't able to rely on our motivation to complete tasks that are important to us.
Today we'll learn about 2 of my favorite ADHD motivation strategies: adding Interest or Intensity to tasks! We’ll brainstorm ways to help our ADHD brains engage when our motivation is running low.
Many with ADHD are quick responders which means they can be rock stars in emergencies, the first to crack a timely joke, or the ones willing to take a financial risk that pays off.
But the other side of our fast-acting ADHD brains is that impulsivity can cause problems for us. Even if our impulsivity isn't visible to those around us, it can still impact how we show up in our lives.
Personally, I consider my visual distractibility to be just as much of an impulse issue as an attention issue, and I'll cover that in this episode.
Today we'll take a look at impulsivity and discover some ways we can help our fast-responding brains by creating more "pause".
Why do we struggle to imagine our future selves? You might be surprised by the answer. Imagining “future us” is an important part of how we make decisions today and can have a big impact on our future.
Today we'll talk about why ALL brains struggle in this area, the additional challenges for those of us with ADHD, and what we can do to improve our ability to picture our future selves!
We may have the reputation for having boundless energy, but most of the people I know with ADHD are really tired.
Having a busy brain may mean we burn our mental energy on tasks that aren't even a priority for us, and that leaves us less energy to spend on the things that truly matter to us. Today we take a look at ways we can protect our mental energy with ADHD.
I know, if you’re like me, you might consider yourself "habit resistant", but there are some reasons why leaning on habits is a REALLY good idea for those of us with ADHD.
In this episode, we'll look at how to build new habits, how to change existing habits, and what gets in our way when we try to change habits. By the end of this episode, you may even decide that habits are your friends...
If you have ADHD, it's likely that judging time is a challenge for you. Today we take a look at a few different ways our lack of time sense can cause problems AND what we can do about it.
Studies suggest that ADHD has a very real impact on our relationship with food. Did you know that those if us with ADHD haveg a higher risk of developing disordered eating?
Even those who don't identify as having an eating disorder may struggle to have a peaceful relationship with food. What factors make our ADHD brains more vulnerable to challenges with eating/food and what can we do about it?
ADHD continues to be underdiagnosed in females. Why is that? Is there a difference in the way ADHD shows up for girls vs. boys?
Today we'll look at these questions AND meet 8 different girls with ADHD. Most of these girls don't fit the stereotype of the “hyperactive ADHD child” and you may be surprised by the way ADHD shows up in their lives.